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SEVEN DAYS 


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the book is kept over time. 


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HOW TO LIVE 


Prof. Irving Fisher 
Chairman, Hygiene Reference Board 


HaroldA.Ley J.D. Lennehan 
President Secretary 


Eugene Lyman Fisk, M.D. 
Medical Director 


Directors 
Henry H. Bowman Eugene Lyman Fisk, M.D. 
Robert W. de Forest Edwin S. Gardner 
Arthur W. Eaton James D. Lennehan | 
Haven Emerson, M.D, Harold A. Ley 
Irving Fisher Horace A. Moses 


Charles H, Tenney 


THE LIFE EXTENSION INSTITUTE 
WHAT IS IT? WHAT DOES IT DO? |] 


Many have asked these questions. 

It is an incorporated institute organized on the basis 
ofa self-sustaining philanthropy for the following purposes: 

To maintain a central clearing house of information 
regarding personal hygiene and how to live. 

To insure scientific accuracy and up-to-dateness in its 
work by enlisting the cooperation of a board of 100 men 
eminent in medical science and educational work. 

To arrange periodic physical examinations in any part 
of the United Siniee and Canada for groups (insurance 
policyholders, employees, etc.) and for individual subscrib- 
ers so that knowledge of personal hygiene and how to live 
may be applied with accuracy according to special needs. 

To maintain an educational service, conveying to its 
members the latest information on such subjects after due 
consideration by the Hygiene Reference Board. 

Information regarding terms of membership will be 
furnished on application. 


LIFE EXTENSION INSTITUTE, Inc. 
25 WEST 43rd STREET He NEW YORK CITY 


THE ‘LIBRARY 
OF THE 
UNIVERSITY OF ILLINOIS 


COPYRIGHT MOFFETT STUDIO 


Hon. William Howard Taft 


Formerly Chairman, Board of Directors Life Extension Institute, Inc. 


HOW TO LIVE 


RULES FOR HEALTHFUL LIV ING 
BASED ON MODERN SCIENCE 


AUTHORIZED BY AND PREPARED IN 
COLLABORATION WITH THE HYGIENE 
REFERENCE BOARD OF THE LIFE 
EXTENSION INSTITUTE, INC. 


BY 


~ IRVING FISHER, Chairman, 


PROFESSOR OF POLITICAL ECONOMY, YALE UNIVERSITY 


AND 


EUGENE LYMAN FISK, M.D., 


MEDICAL DIRECTOR OF THE INSTITUTE 


SEVENTEENTH EDITION 


FUNK & WAGNALLS COMPANY 
NEW YORK AND LONDON 


COPYRIGHT, 1915, 1917, 1919, anp 1922 By 
FUNK & WAGNALLS COMPANY 
(Printed in United States of America) 
Fifteenth Edition, Completely Revised, Published Morch, 1919 


First Edition, Published October, 1915 
Second Edition, November, 1915 
Third Edition, December, 1915 
Fourth Edition, March, 1916 
Fifth Edition, April, 1916 
Sizth Hdition, May, 1916 
Seventh Edition, June, 1916 
Highth Edition Revised, September, 1916 
Ninth Hdition, September, 1916 
Tenth Hdition, Revised, February, 1917 
Eleventh Edition, March, 1917 
Twelfth Edition, July, 1917 
Thirteenth Edition, November, 1917 
Fourteenth Edition, October, 1918 
Fifteenth Hdition, Second Printing, August, 1919 
Fifteenth Edition, Third Printing, January, 1920 
Fifteenth Edition, Fourth Printing, December, 1920 
Fifteenth Edition, Fifth Printing, March, 1921 
_ Fifteenth Rdition, Sixth Printing, September, 1921 
' Pifteenth Hdition, Seventh Printing, December, 1921 
Sizteenth Edition, May, 1922 
Beventeenth Edition, November, 1922 
Seventeenth Edition, Second Printing, May, 1923 
Seventeenth Edition, Third Printing, May, 1924 


Copyright under the Articles of the Copyright Convention of the 
Pan-American Republics and the United States, August 11, 1910 


12° REMOTE STORAGE 


bX » Boome t YW b 


FOREWORD 


REMcoo BOOKSTACKS, OEEICE 


TO THE FIRST EDITION 


To one who has been an eye-witness of the 
wonderful achievements of American medical 
science in the conquest of acute communi- 
cable and pestilential diseases in those re- 
gions of the earth where they were supposed 
to be impregnably entrenched, there is the 
strongest possible appeal in the present 
rapidly growing movement for the improve- 
ment of physical efficiency and the conquest 
of chronic diseases of the vital organs. 

Through the patient, intelligent and often 
heroic work of our army medical men, and 
the staff of the United States Public Health 
Service, death-rates supposedly fixt have 
been cut in half. 

While it is true that to the public mind 
there is a more lurid and spectacular menace 
in such diseases as smallpox, yellow fever 
and plague, medical men and public health 
workers are beginning to realize that, with 
the warfare against such maladies well or- 

anized, it is now time to give attention to 
the heavy loss from lowered physical 
ie | 


Ny ; v 
576363 


BECP > ga 


vi FOREWORD 


efficiency and chronic, preventable disease, 
a loss exceeding in magnitude that sustained 
from the more widely feared communicable 
diseases. 

The insidious encroachment of the chronic 
diseases that sap the vitality of the indi- 
vidual and impair the efficiency of the race 
is a matter’ of increasing importance. The 
mere extension of human life is not only in 
itself an end to be desired, but the well 
digested scientific facts presented in this 
volume clearly show that the most direct 
and effective means of lengthening human 
life are at the same time those that make it 
more livable and add to its power and 
capacity for achievement. 

Many years ago, Disraeli, keenly alive to 
influences affecting national prosperity, 
stated: ‘‘Public health is the foundation on 
which reposes the happiness of the people 
and the power of a country. The care of 
the public health is the first duty of a states- 
man.’’ It may well be claimed that the care 
of individual and family health is the first 
and most patriotic duty of a citizen. 

These are the considerations that have in- 
fluenced me to cooperate with the life ex- 
tension movement, and to commend this vol- 
ume to the earnest consideration of all whos 


FOREWORD vil 


desire authoritative guidance in improving 
their own physical condition or in making 
effective the knowledge now available for 
bringing health and happiness to our people. 


WM. H. TAFT. 
New Haven, June 12, 1915. 


FOREWORD 
TO THE FIFTEENTH EDITION 


Since the foregoing words were written 
the entire power of our country has been 
mobilized in defense of human liberties. 
This great peace-loving nation has proved 
its strength against a formidable war- 
making nation. 

At the foundation of national strength 
lies human vitality. That is, underneath our 
power to furnish the money, munitions, food, 
ships, machinery and morale which won the 
war we find the great fundamental require- 
ment of sound bodies and minds. 

The test of war, however, revealed the 
startling degree of physical insufficiency that 
characterizes civilized man all over the world. 
According to General Crowder’s report, close 
to 35 per cent. of the men called in the draft 
were disqualified for active military service 
because of physical defects. These did not 
by any means include all who had physical 
impairments; for many were accepted with 
certain forms of serious infection which could 
be treated at the camps. These figures square 
with those reported for several years past by 


ix 


x FOREWORD 


the Life Extension Institute on the basis of 
its examinations of large groups of sup- 
posedly healthy people. This coincidence is 
only one of several where the conclusions of 
the Institute, as exprest in the earlier editions 
of this book, anticipated lessons suddenly 
thrust upon us by the war and as suddenly 
erystalized into accepted knowledge. 

Thus we have, as a by-product of a terrible 
and devastating war, the revelation of a great 
national need and, in consequence, a new and 
lively interest in human vitality and 
efficiency. It is now, as never before, the 
evident and urgent duty of all citizens to 
make themselves in the highest degree fit. 

The principles of individual hygiene which 
have been applied in the training and 
guidance of the soldier should also be imprest 
upon the civilian. Our full strength is de- 
manded to ‘‘carry on’’ through the post-war 
problems of reconstruction. 

I therefore commend anew this book to the 
earnest attention of our people at a time 
when, as a nation, we are turning from the 
destructive, life-destroying activities of war 
to the constructive, life-renewing activities of 
peace. | 

WM. H. TAFT. 

Washington, D. C., Dee. 5, 1918, 


PREFACE 


It gives the authors and the Hygiene 
Reference Board, who have cooperated in 
writing this book, great satisfaction to find 
that within three years it has passed through 
fourteen editions, reaching a total of over 
one hundred thousand copies, and that its 
usefulness is still on the increase. 

It has been used as a text-book of hygiene 
in the University of California, Yale, Mills 
College, and elsewhere. Physicians and lay- 
men alike have bought it in numbers for 
distribution among their friends or patients. 
A special edition was printed for, and cir- 
culated by, the Oregon Journal. A Japanese 
edition has been produced and_ transla- 
tions not yet published have been, or are 
being made in French, German, Italian, 
Dutch and Chinese. A Spanish translation 
has been made by the National Committee 
of Physical Education, an official organiza- 
tion appointed by the President. of Uruguay, 
and published in their official organ, ‘‘Uru- 
guay Sport.’’ 

ni 


xi PREFACE 


There seem to be three chief reasons for 
the success of the book. One is, that unlike 
any previous book on the obscure and only 
partially developed science of individual 
hygiene, it represents not simply the opinion 
of one man but the composite judgment of 
more than ninety leading authorities on the 
subject in all its branches. A second reason 
is that the readers of the book find in it 
something new and contrary to conventional 
ideas, for the authors decided at the outset 
to show the courage of their convictions and 
of those of the whole Hygiene Reference 
Board. Even where certain members of the 
Board would have preferred, because of life- 
long habits of extreme scientific conserva- 
tism, to refrain from changing their own 
personal customs and those of the people, 
as for instance in regard to alcohol, tobacco, 
tea, and coffee, the book has consistently 
and unhesitatingly given the conclusions of 
physiological science instead of taking 
counsel of tradition or of easy compromises 
with accepted indulgences. The third rea- 
son is that those who have bought and dis- 
tributed this book have had the satisfaction 
of knowing that its royalties went not into 
private pockets but into the philanthropic 
activities of the Life Extension Institute. 


PREFACE xill 


One of the most important measures of 
this type financed by these royalties is the 
circular of information for men rejected in 
the draft, which has been prepared by the 
Institute, issued by the U. S. Public Health 
Service, and placed in all the draft boards 
with the approval of the Provost Marshal 
General. 

Also a considerable distribution has been 
made of the book, ‘‘Health for the Soldier 
and Sailor,’’ which contains in addition to 
material from the book ‘‘How to Live,’’ 
chapters on personal hygiene in the camp 
and in military service. 

This latter book, by order of the Surgeon- 
General of the Navy, has been placed in all 
of the Naval Libraries, and has, with the co- 
operation of the publishers, been distributed 
to the medical officers and lay officers of cer- 
tain rank in the Army and Navy. 

The book, ‘‘How to Live,’’ embodies the 
central idea of the Institute, which is to 
analyze, criticize and correct current habits 
of living. That these are radically wrong 
in many particulars and are responsible for 
an untold amount of harm, misery, and a 
vast number of premature deaths, was sus- 
pected by the authors several years ago on 
the basis of such fragmentary data as was 


xiv PREFACE 


then available. That these suspicions were 
only too well justified was demonstrated by 
the enormous number of impairments found 
among apparently well people examined by 
the Institute. These findings, greeted at 
first with incredulity even by seme public 
health experts and physicians, have been 
confirmed on a vast scale by the results of 
the medical examinations of registrants in 
the draft and volunteers. 

At last the country is awake on this sub- 
ject. Millions of people now realize that 
our national strength, in war or peace, is, — 
in the last analysis, a matter of “human 
vitality, and in consequence a new and 
livelier interest is being manifested in 
physical training, diet, and a well-ordered 
life. The striking improvement through 
physical training and corrective measures 
among men found unfit for service, but sent 
to the camps for treatment and upbuilding, 
and the remarkable physical change among 
the young men in camp who have been ac- 
cepted, have received wide comment. 

This new attitude of the public mind is 
making far easier the work of the Institute 
in urging the vital importance, both from — 
the personal and from the civie point of 
view, of periodic medical examinations, of 


PREFACE XV 


earlier and wider application of preventive 
medicine, and of a franker, fuller and more 
enthusiastic acceptance of modern physio- 
logical science where, as is frequently the 
case, it is found at variance with ancient 
social traditions. 

Already as by-products of the war, cer- 
tain principles which seemed radical at the 
time they were presented in the earlier edi- 
tions of this book, are now accepted by 
physiological science and medical science and 
even by the mass of the public as well-estab- 
lished truths, namely, the low protein 
standard in diet, the excessive food in- 
dulgence of the average adult, the profound 
influence of focal infection, especially mouth 
infection, in causing chronic disease. 

The authors will welcome comment and 
criticism, but caution all who are disposed 
to question its material, especially scien- 
tific men, that beneath its popular form 
there lies first-hand scientific information 
and research and a certain sifting of the 
material by the Hygiene Reference Board. 

That so little change, except in the way 
of additional evidence and stronger emphasis 
on most of the principles set forth in earlier 
editions and collected in the present edition, 


XVi PREFACE 


has been necessary, is evidence of the close 
contact with the movement of scientific 
thought attained by the association with the 
Hygiene Reference Board. 


Irvine FiIsHeEr, 
Kucenrt Lyman Fisk. 


NOTE.—Sincee the previous edition of this 
book a mortality study has been made by the 
Metropolitan Life Insurance Company of 
policyholders examined in 1914 and 1915 by 
the Life Extension Institute. There was 
found a reduction in the death rate of 28% 
in a period of five years in the group ex- 
amined, and a reduction of 67% in the death 
rate in the group showing important im- 
pairments. This affords well-tested, scien- 
tific evidence of the value of the measures 
advocated in this book, 1.e., periodic exami- 
nation of the life and body, the correction of — 
physical defects and the practical application 
of the rules of right living. 

May Ist, 1922. 


CONTENTS 


INTRODUCTION 
CHAPTER I 
SECTION AIR 
1. HousineG 
2.\/ CLOTHING 
3. Ovurpoor LivING 
4. fOuTpooR SLEEPING . . .. .- 
5. Drrep BREATHING 
CHAPTER II 
FOOD 
1. y QUANTITY oF Foop . 
2. Prorein Foops 
3. Harp, BULKY, AND Un coones Foons 
4. THOROUGH MASTICATION . 


oR ON 


CHAPTER III 


POISONS 
ELIMINATION 

EVACUATION 

POSTURE ‘ 
PoIsOoNS FROM Weeioue F 


| TeerH AND Gums... 


CHAPTER IV 
ACTIVITY 


3) Worg, Puay, Rest AND SLEEP 


SERENITY AND POISE . . . . . 


14 


20 


XVilL CONTENTS 


CHAPTER V 


HYGIENE IN GENERAL 


SECTION 


POR wh pS 


me wh ™ 


Oo MIN 


10. 


v ALCOHOL 
i TOBACCO ; s ° @ e - oe e 


Tue Sixteen RuLES oF HyGiene 

THe Unity oF HyGIEne . 

THE OBSTACLES TO HYGIENE . 

THE POSSIBILITINS OF HYGIENE . 

HYGIENE AND CIVILIZATION . 

THE Prevps OF HYGIEnk. . 05-2 ee ee 


SUPPLEMENTARY NOTES ON 
SPECIAL SUBJECTS 


Foop . 


¥ OVERWEIGHT’. . 7%. 
- POSTURE 
‘ Hygiene OF THE ‘Brawn AND THE Neuacs 


S x STE M e e ° °\ e 
\ 


AVOIDING COLDS meen 

Sians OF INCREASE IN THE Chums tee Gus 
DISEASES . : 

COMPARISON OF Monee ue Tuatpee eee A wens 
NATIONS . 

EUGENICS : : 

hh etis: Cae Nee et amen mpeneL tere abit TS AN 


PAGE 
138 
140 
145 
154 
162 
175 


189 
207 
269 


288 
298 
339 
366 


378 


«Oe 


415 
447 


ILLUSTRATIONS 
(Portraits and Diagrams are not listed) 


FACING 
PAGE 


‘gET OF FILIPINOS AND Fret oF A CHINESE Woman 16 
YorrecT STANDING Posimion . . . . . . . 268 
PHYSICAL EXERCISES . . .... «. PAGES 271 to 281 


NCORRECT AND CorRRECT SHOES FoR WOMEN. ALSO 
X-Ray Picrures OF WOMEN’S Frer . . . 284 


\ Group oF FILIPINOS WALKING IN Barre Freer . 285 


fue EFFect of ALCOHOL ON TREATED GUINEA-PIGS 
AND THEIR DESCENDANTS . . >. 2. «» » 324 


aes a4, 
nes 
ae 


HYGIENE REFERENCE BOARD 


OF THE LIFE EXTENSION INSTITUTE, INC. 


IRVING FISHER, Chairman 
Professor of Political Economy, Yale University 


Public Health Administration 


“petogt oe BIGGS, M.D., Commissioner of Health, State of 

ew York. 

JPERT BLUE, M.D., Assistant Surgeon-General, U. 8. Publie 
Health Service in Europe, Paris, France. 

sw BRACKEN, M.D., Surgeon (Reserve), U. 8. Public Health 

ervice. 

IMIRAL WILLIAM C. BRAISTED, Surgeon-General, U. S. 
Navy; President, American Medical Association. 

‘CAR DOWLING, M.D., President, Board of Health, State of 
Louisiana; Professor of Hygiene, Tulane University, New 


Orleans. 

\VEN EMERSON, M.D., Formerly Commissioner of Health, 
New York City. 

HN S. FULTON, M.D., Secretary, Department of Health, State 
of Maryland. 

§. Goldwater, M.D., Director, Mt. Sinai Hospital, New York. 

N. HURTY, M.D., Secretary, Board of Health, State of Indiana. 

ISS JULIA LATHROP, Chief, Children’s Bureau, U. 8S. Depart- 
ment of Labor, Washington, D. C. 

LLAN J. McLAUGHLIN, M.D., Assistant Surgeon-General, 
U. S. Public Health Service. 

. S. RANKIN, M.D., Secretary and Treasurer, Board of Health, 
State of North Carolina. 

ISEPH W. SCHERESCHEWSKY, M.D., Assistant Surgeon- 
General, U. S. Public Health Service. 

NORGE C. WHIPPLE, Professor of Sanitary Engineering, Har- 
vard University. 


Medicine and Surgery 


AWELLYS F. BARKER, M.D., Professor of Medicine, Johns 
Hopkins University. 

FORGE BLUMER, M.D., Former Dean, Yale Medical School. 

DUNCAN BULKLBEY, M.D., Senior Physician, New York Skin 
and Cancer Hospital. 

AVID L. EDSALL, M.D., Professor of Clinical Medicine, Har- 
vard Medical School. : 

HAR-ADMIRAL CARY T. GRAYSON, M.D., U. S. Navy. 

DALE HARRIS, M.D., Director of the Dietetic and Hygienic 
ee of Birmingham, Ala.; Editor, Southern Medical 
ournal. 

ADOLPHUS KNOPF, M.D., Professor of Medicine, Depart- 
Sek bd Phthisiotherapy, New York Post-Graduate Medical 

chool. 

H. KELLOGG, M.D., Superintendent, Battle Creek Sanitarium. 

OBERT TUNSTALL TAYLOR, M.D., Professor of Orthopaedic 
Surgery, University of Maryland; Surgeon-in-Chief, Kernan 

__Hospital for Crippled Children. 

AJOR GENERAL MERRITTE W. IRELAND, Surgeon General, 
United States Army. 


xxi 


4 


xxii HYGIENE REFERENCE BOAR! 
WILLIAM HOLLAND WILMER, M.D., Professor of Ophtha 
mology, Georgetown University, School of Medicine. h 
HUGH HAMPTON YOUNG, M.D., Clinical Professor of Urolog; 
Johns Hopkins University; Urologist, Johns Hopkins Ho 
pital, Baltimore. 


Chemistry, Bacteriology, Pathology, Physiology, 
Biology | 


JOHN F. ANDERSON, M.D., Lecturer on Personal Hygiene ar 
Sanitation, Rutgers College; formerly Director, Hygien 
Laboratory, United States Government, | 

WALTER B. CANNON, M.D., Professor of Physiology, Harvai 
Medical School. 

RUSSELL H. CHITTENDEN, Professor of Physiological Chen 
istry, Director, Sheffield Scientific School, Yale Universit 

OTTO FOLIN, Professor of Biological Chemistry, Harvard Med 
eal School. 4 

M. E. JARFA, Professor of Nutrition, University of Californi: 

E. V. McCOLLUM, Ph.D., Professor of Bio-Chemistry, School 
Hygiene and Public Health, Johns Hopkins University. 

LAFAYETTE B. MENDEL, Professor of Physiological Cher 
istry, Sheffield Scientific School, Yale University. 

MAZYCK P. RAVENHL, M.D., Director, Laboratory of Hygien 
Professor of Preventive Medicine and Bacteriology, Unive 
sity of Missouri. 

LEO F. RETTGER, Professor of Bacteriology, Sheffield Scientif 
School, Yale University. 

M. J. ROSENAU, M.D., Professor of Preventive Medicine, Ha: 
vard Medieal School. 

EDWARD C. ROSENOW, M.D., Professor of Experimental Ba: 
teriology, University of Minnesota and Mayo Foundation. © 

HENRY C. SHERMAN, Professor of Food Chemistry, Columb’ 
University. 

THEOBALD SMITH, M.D., Director, Division of Animal Pat! 
ology, Rockefeller Institute for Medical Research. 

CHARLES W. STILES, M.D., Assistant Surgeon-General (R 
serve), U. S. Public Health Service. 

ALONZO H. TAYLOR, M.D., Professor of Physiological Chen 
istry, University of Pennsylvania; Assistant to the Se 
retary of Agriculture. 

WILLIAM H. WELCH, M.D., Dean, School of Hygiene an 
Public Health, Johns Hopkins University, Baltimore, Md. 

C. E. A. WINSLOW, “Anna M. R. Lauder’ Professor of Publi 
Health, Yale Univ. ; Curator, Museum Natural History, N. } 

FRANCIS CARTER WOOD, M.D., Director of Cancer Researcl 
Columbia University. 


Statisties 


HENRY W. FARNAM, Professor of Economics, Yale Universit} 

LOUIS I. DUBLIN, Ph.D., Statistician, Metrepolitan Life Insui 
ance Company. 

LUCIEN MARCH, Directeur Honoraire de la Statistique Général] 
de la France; Correspondant de 1’Institut. 


Kugenies 


ALEXANDER GRAHAM BELL, M.D., Board of Scientifie D: 
rectors, Hugenics Record Office. 

C. B. DAVENPORT, Director, Carnegie Station for Experimenta 
Education; Director, Eugenics Reeord Office. 


HYGIENE REFERENCE BOARD  xxui 


WINFIELD SCOTT HALL, M.D., Professor of Physiology, 
Northwestern University Medical School, Chicago, Il. ; 
Medieal Director, Board of Temperance and Moral Welfare, 
Presbyterian Church of U.S. A. 


Mental Hygiene 


THOMAS W. SALMON, M.D., Medical Director, National Com- 
mittee for Mental Hygiene, New York. 


Organized Philanthropy 


MRS. ELMER BLAIR, Chairman, Department of Pubfic Welfare, 
General Federation of Women’s Clubs. 

LEE K. FRANKEL, Ph.D., Third Vice-President and Head of 
Welfare Department, Metropolitan Life Insurance Company. 

WM. JAY SCHIEFFELIN, Chairman, Executive Committee, Com- 
mittee of One Hundred on National Health. 

LOUIS LIVINGSTON SEAMAN, M.D., President, The China 


Society. 

WILLIAM F. SNOW. M.D., General Secretary, The American 
Social Hygiene Association, Inc. 

LAWRENCE VHEILLER, Secretary and Director, National Hous- 
ing Association. 


Educational 


W. H. BURNHAM, Professor of Pedagogy and School Hygiene, 
Clark University. 

W. A. EVANS, M.D., Professor of Sanitary Science, Northwestern 
University Medical School; Health Hditor, Chicago Tribune. 

FREDERICK R. GREEN, M.D., Secretary, Council on Health 
and Public Instruction, American Medical Association. 

J. N. McCORMACK, Director, Bureau of Sanitation, Board of 
Health, State of Kentucky. 

M. V. O’SHBA, Professor of Education, University of Wisconsin. 

HARVEY W. WILEY, M.D.. Director, Bureau of Foods, Sanita- 
tion and Health, Good Housekeeping Magazine. 


Industrial Hygiene 


JOHN B. ANDREWS, Secretary, American Association for Labor 
Legislation. 

THOMAS DARLINGTON, M.D., Secretary of American Iron and 
Steel Institute. 

GEORGE M. KOBER, M.D., Dean, Medical School of Georgetown 
University. 

MISS JOSEPHINE GOLDMARK, Publication Secretary, National 
Consumers’ League. 


Mouth Hygiene 


ALFRED C. FONES, D.D.S., Chairman, Dental Committee, 
Bridgeport Board of Health; Professor of Preventive Den- 
tistry, Columbia University. 

GEORGE H. WRIGHT, D.D.S., Professor of Clinical Dentistry, 
Harvard Medical School. 


Physical Training 
WM. G. ANDERSON, M.D., Director, Gymnasium, Yale Uhi- 


versity. 
GEORGE J. FISHER, M.D., Deputy Chief Scout Dxecutive, Boy 
Scouts of America. 


xxiv HYGIENE REFERENCE BOARD : 


R. TAIT McKENZIB, M.D., Professor of Physical Education and ‘ 
Director of the Department, University of Pennsylvania. 
anni es Sve SARGENT, M.D., Director, Gymnasium, Harvard 

niversity 
THOMAS A. STOREY, M.D., Executive Secretary, Interdepart- 
mental Social Hygiene Board, Washington, D. C. 


Foreign Advisory Board 


in CANADA 


A. D. BLACKADER, M.D., Professor of Therapeutics, McGill 
University, Montreal. 


CHILI 


CARLOS FERNANDEZ PENA, M.D., President, Association of 
Npeceey Education ; Secretary, National League Against 
coholism. 


ENGLAND _ 
SIR THOMAS OLIVER, Professor of Physiology, Durham Uni- 


versity. 
JOHN GEORGE ADAMI, M.D., Vice-Chancellor, University of 
Liverpool. 


ITALY 


LEONARDO BIANCHI, Director, Neurological Clinic, Naples; 
Deputy to Parliament. 


JAPAN 


PROF. DR. S. KITASATO, Chief of the Kitasato Institute for 
Infectious Diseases, Tokyo. 


FRANCE 


C. M. GARIEL, M.D., Professor of the Faculty of Medicine; 
Member of ‘Academy of Medicine, Paris. 


a 


PORTRAITS OF MEMBERS 
© Pata rs 
HYGIENE REFERENCE BOARD 


7 


COPYRIGHT BY HARRIS & EWING 


Dr. John F, Anderson 


Dr. Hermann M. Biggs 


Dr. William G. Anderson 


Dr. John B. Andrews 


Dr. H. M. Bracken 


Prof. W. H. Burnham 


YRIGHT GLINEOINST, WASH. 


r- Admiral Cary T.Grayson 


Dr. George Blumer 


COPYRIGHT BY HARRIS & EWING 


Dr. Rupert Blue 


‘of. Russell H. Chittenden Dr. Thomas Darlington 


Dr. W. A. Evans 


COPYRIGHT HARRIS & EWING 


Surgeon-Gen. Wm. C. Braisted 
U.S. Ney Retired 


Dr. L. Duncan Bulkley Dr. Winfield Scott Hall 


Dr. Oscar Dowling 


Dr. George J. Fisher 


Prof. Otto Folin 


Prof. E. V. McCollum 


Miss Julia C. Lathrop 


Mr. Norman Hapgood 


Maj.-Gen. Wm. C. Gorgas 
U.S. A. (Deceased) 


Dr. S. S. Goldwater 


Dr. John 'S. Fulton 


Dr. S. Adolphus Knopf 


Prof. M. E. Jaffa Mr. Calvin W. Hendrick 


Dx. Allan J. McLaughlin 


Geo. M, Kober 


Dr. W. S. Rankin 


Prof. R. Tait McKenzie 


Dr. Dudley A. Sargent 


COPYRIGHT BY HARRIS & EW'NG 


Prof. Mazyck P. Ravenel 


Dr. Wm. Jay Schieffelin 


Dr. Elmer E, Southard 
(Deceased) 


Prof. Wm. T. Sedgwick 
(Deceased) 


Dr. W. F. Snow 


Dr. Chas. W. Stiles 


COPYRIGHT BY HARRIS & EWING 


Maj. Gen. Merritte W. Ireland 


Prof, George C, Whipple 


, Dr. Theobald Smith 


Prof. W. B. Cannon 


Prof. C -E. A. Winslow 


COPYRIGHT BY HARRIS & EWING 


Dr. Harvey W. Wiley 


: 
; 


HOW TO LIVE 


INTRODUCTION 


THE purpose of the Life Extension Insti- 
ute embraces the extension of human life, 
ot only as to length, but also, if we may so 
xpress it, as to breadth and depth. It en- 


leavors to accomplish this purpose in many 


vays, but especially through the promotion 
f individual hygiene. 

Thoroughly carried out, individual hygiene 
mplies high ideals of health, strength, en- 


lurance, symmetry, and beauty; it enor- ,; 


nously increases our capacity to work, to be 
lappy, and to be useful; it develops, not 
mly the body, but the mind and the heart; 
t ennobles the man as a whole. 

We in America inherit, through centuries 
£ European tradition, the medieval in- 
ifference to the human body, often amount- 
ng to contempt. This attitude was a 
atural outgrowth of the theological doctrine 
hat the ‘‘flesh is in league with the devil’’ 
nd hence is the enemy of the soul. In the 


i 
“iG 


Medieval 
Ideais 


The Present 
Health 
Movement 


Medical 
Practise 


2 HOW TO LIVE. 


Middle Ages saintliness was often associate 
with sickliness. Artists, in portraying saints 
often chose as their models pale and emaci 
ated consumptives. 

We are beginning to leave this false tradi 
tion behind and are working toward th 
establishment of more wholesome ideals. I 


is probably true, for instance, that the mai 


or the woman who is unhealthy is now handi 
capped in opportunities for marriage, th 
public attitude toward which may be con 
sidered an index to the ideals of society. 
A great health movement is sweeping ove 
the entire world. Hygiene has repudiatec 
the outworn doctrine that mortality is 
fatality and must exact year after year : 
fixt and inevitable sacrifice. It aims insteac 
to set human life free by applying moder 
science. Science, which has revolutionizec 
every other field of human endeavor, is a 
last revolutionizing the field of health con 
servation. 
The practice of medicine, which for age 
has been known as the ‘‘healing art,’’ is un 
dergoing a gradual but radical revolutior 
This is due to the growing realization tha 
an ounce of prevention is i pound o 


cure. As teachers and writers \on hygien 


as trainers for college athletes, as adviser 


INTRODUCTION 3 


or the welfare departments of large indus- 
rial plants, and in many other directions, 
hysicians are finding fields for practising 
reventive medicine. Even the family phy- 
ician is in some cases being asked by his 
atients to keep them well instead of curing 
hem after they have fallen sick. 
Furthermore, the preventive methods of 
1odern medicine are being applied by the 
eople themselves, as witness the great 
ogue to-day of sleeping out of doors; the 
opularity, not always deserved, of health 
oods and drinks; the demand for uncon- 
aminated water supplies, certified milk, in- 
pected meat and pure foods generally; the 
rorld-wide movement against alcohol; and 
he legislation for health insurance as well 
s to correct wrong conditions of labor and 
o safeguard the laborer. 
Labor itself to-day is being held in honor, 
nd idleness in dishonor. Ideals are being 
hifted Vacci those of ‘‘leisure’’ to those of 
‘service.’? Work was once considered sim- 
ly a curse of the poor. ‘The real eentleman 
vas supposed to be one who was able to live 
vithout it. The king, who set the styles, was 
mvied because he ‘‘did not have to work,”’ 
mut had innumerable people to do work for 
4m. His ability to work, his efficiency, his 


Hige’h ldeais 


4 HOW TO LIVE 


endurance, were the last things to which he 
gave consideration. To-day monarchs (the few 
that are left), and presidents are trying to 
find out how they can keep in the fittest con- 
dition and accomplish the greatest possible 
amount of work. Even among society women, 
some kind of work is now ‘‘the thing.”’ | 

The exigencies of war have given a new 
and powerful impulse to these tendencies. 
The military ideal includes vigorous health 
of muscle and nerve and military ideals are 
affecting the lives of us all. Physical and 
military training are coming to be required 
for school children and sought after by the 
middle-aged who are suddenly realizing, to 
their chagrin, how unfit they are to render 
military service to their country. 

‘One of the most satisfying tasks for any 


‘man or woman to-day is to take part in this 


movement toward truer ideals of perfect 
manhood and womanhood. \ Our American 
ideals, tho improving, are far inferior to 
those, for instance, of Sweden; and these, in 
turn, are not yet worthy to be compared 
with those of ancient Greece, still preserved 
for our admiration in imperishable marble. 
With our superior scientific knowledge, our 
health ideals ought, as a matter of fact, to 
excel those of any other age. They should 


INTRODUCTION D 


not stop with the mere negation of disease, 
degeneracy, delinquency, and dependency. 
They should be positive and progressive. 
They should include the love of a perfect 
muscular development, of integrity of mental 
and moral fiber. ~~ 

There should be a keen sense of enjoy- 
ment of all life’s activities. As William 
James once said, simply to live, breathe and 
move should be a delight. The thoroughly 
healthy person is full of optimism; ‘‘he re- 
joiceth like a strong man to run a race.”’ 
We seldom see such overflowing vitality ex- 
sept among children. When middle life is 
reached, or before, our vital surplus has 
usually been squandered. Yet it is in this 
vital surplus that the secret of personal 
magnetism lies. Vital surplus should not 
nly be safeguarded, but accumulated. It 
is the balance in the savings bank of life. 
Jur health ideals must not stop at the 
avoidance of invalidism, but should aim at 
sxuberant and exultant health. They should 
javor not of valetudinarianism, but of 
athletic development. Our aim should be to 
see not how much strain our strength can 
stand, but how great we can make that 
strength. With such an aim we shall, inci- 
lentally and naturally, find ourselves accom- 


6 HOW TO LIVE 


plishing more work than if we aimed direct], 
at the work itself. Moreover, when aac 
ideals are attained, work instead of turnin} 
into drudgery tends to turn into play, ani 
the hue of life seems to turn from dull gra) 
to the bright tints of well-remembered child 
hood. In short, our health ideals should ris 
from the mere wish to keep out of a sick 
bed to an eagerness to become a well-sprin; 
of energy. Only then can we realize the : 
trinsic wholesomeness and beauty of humar 
life. 


CHAPTER I 


AIR 
Section I—Housing 


Arr is the first necessity of life. We may 


live without food for days and without water .- 


for hours; but we can not live without air 
for more than afew minutes. Our air supply 
is therefore of more importance than our 
water or food supply, and good ventilation 
becomes the first rule of hygiene. 

Living and working rooms should be ven- 
tilated both before occupancy and while oc- 
eupied. 

It must be remembered that the mere con- 
struction of the proper kind of buildings 
does not insure ventilation. We may have 
model dwellings, with ideal window-space 
and ventilating apparatus, but unless these 
are actually used, we do not benefit thereby. 
The most important features of ventilation 
are motion, coolness, and the proper degree 
of humidity and freshness. 

There is an unreasonable prejudice against 
air in motion. A gentle draft is, as a matter 
of fact, one of the best friends which the 


7 


Features of 
Ventilation 


Drafts 


8 HOW TO: biva [ou. 1 


seeker after health can have. Of course, ¢ 
strong draft directed against some exposed 
part of the body, causing a local chill for ¢ 
prolonged time, is not desirable; but a gen- 
tle draft, such as ordinarily occurs in good 
ventilation, is extremely wholesome. 


Air and It goes without saying that persons unac- 
Catching . 2 
Colds customed to ventilation, and consequently 


over-sensitive to drafts, should avoid over- 
exposure while they are in process of chang- 
ing their habits. One must always use com- 
mon sense and never grow foolhardy. It is 
never advisable that a person in a perspira- 
tion should sit in a strong draft. But after 
even a few days of enjoyment of air in 
motion, with cautious exposure to it, the 
likelihood of colds is greatly diminished; 
and persons who continue to make friends 
with moving air soon become almost im- 
mune to colds. 

The popular idea that colds are derived 
from drafts is greatly exaggerated. <A cold 
of any kind is usually a catarrhal disease 
of germ origin, to which a lowered vital re- 
sistance is a predisposing cause. The germs 
are almost always present in the nose and 
throat. It is exposure to a draft plus the 
presence of germs and a lowered resistance 
of the body which produces the usual cold. 


§1.J AIR 9 


Army men have often noted that as long as 
they are on the march and sleep outdoors, 
they seldom or never have colds, but they 
develop them as soon as they get indoors 
again.* 

The best ventilation is usually to be had 
through the windows. We advise keeping 
windows open almost always in summer; 
and often in winter. 

One should have a cross-current of air 
whenever practicable; that is, an entrance 
for fresh air and an exit for used air at op- 
posite sides of the room. Where there can 
not be such a cross-current, some circulation 
can be secured by having a window open at 
both top and bottom. 

In winter, ventilation is best secured by 
means of a window-board. This is a board 
the edge of which rests on the edge of the 
window-sill, the ends being attached firmly 
to the window-frame. It affords a vertical 
surface three or four inches high and situ- 
ated three or four inches in front of the 
window, so as to deflect the cold air upward 
when the window is slightly open. The air 
will then reach the breathing-zone, instead 
of flowing on to the floor and chilling the 
feet, which is the usual consequence of open- 


*See SuppLEMENTARY Nores, “Avoiding Colds.” 


Windows 


Window- 
boards 


Air-fans 


Heating 
Systems 


Cool Air 


10 HOW TO LIVE — [oH. 1. 


ing a window in winter. It seems tragic to 
think that for lack of some such simple de- 
vice, which any one can make or buy, there 
is now an almost complete absence of winter 
ventilation in most houses. 

When coal conservation is essential a 
partial substitute for ventilation can be se- 
cured by an electric fan which, if properly 
situated, will reclaim for use the warmed 
air constantly accumulating at the ceiling. 

Air should never be allowed to become 
stagnant. When there is no natural move- 
ment in the air, it should be put in motion 
by artificial means. Even a hand fan is of 
distinct hygienic value. 

A wood or grate fire is an excellent ven- 
tilator. A heating-system which introduces 
warmed new air is better than one acting by 
direct radiation, provided the furnace is well 
constructed and gas-proof. : 

The importance of coolness is almos. as 
little appreciated as the importance of 
motion. Most people enervate themselves 


by heat, especially in winter. The tempera-— 


ture of living-rooms and work-rooms should 
not be above 70 degrees, and, for people who 
have not already lost largely in vigor, a 
temperature of 5 to 10 degrees lower is pre- 
ferable. Heat is depressing. It lessens both 


$i) AIR gM 


mental and muscular efficiency. Among the 
employees of a large commercial organization 
in New York who were examined by the 
Life Extension Institute, some of the men 
in one particular room were suffering from 
an increase of body temperature and a skin 
rash. On investigation it was found that the 
room in which they worked was overheated. 
There was no special provision for ventila- 
tion. A window-board was installed, with 
the result that the men recovered and no 
other cases of skin rash occurred in that 
room. 

As to dryness of air, there is little which 
the individual can do except to choose a dry 
climate in which to live or spend his vaca- 
tions. Unfortunately, there is not as yet 
any simple and cheap way of drying house 
‘air which is too moist, as is often the case 
in warm weather. 

Tn the cold season, indoor air is often too 
dry and may be moistened with advantage. 
This may be done, to some extent, by heat- 
ing water in large pans or open vessels. But 
for efficient moistening of the air, either a 
very large evaporating-surface or steam 
jets are required. The small open vessels 
or saucers on which some people rely, even 
when located in the air-passages of a hot- 


Dry Air 


Humidity 


Freshness 


12 HOW TO LIVE 4 len 


air furnace, have only an infinitesimal in- 
fluence. Vertical wicks of felt with their 
lower ends in water kept hot by the heating 
apparatus yield a rapid supply of moisture. 
Evaporation is greatly facilitated if the 
water or wicks are placed in the current of 
heated air entering the room. By a suitable 
construction the water may be replenished 
automatically. In very cold dry weather, 
the air-supply of an ordinary medium-sized 
house requires the addition of not less than 
10 gallons of moisture every 24 hours, and 
sometimes much more. 

Some authorities doubt any ill-effects 
from extreme dryness. The healthfulness 
of certain dry climates is pointed out, but 
in no climate is the air as dry as that of 
over-heated dwelling rooms. Medical obser- 
vation of the ill-effects of such rooms should 
be accepted in default of exact experimental 
evidence which is still lacking. 

It is obvious that fresh, pure air is pre- 
ferable to impure air. Air may be vitiated 
by poisonous gases, by dust and smoke, or 
by germs. Dust and smoke often go together. 

Lighting by electricity is preferable to 
lighting by gas, as some of the gas is liable 
to escape and vitiate the air. 


§1] | AIR 13 


A very common and at the same time in- 
jurious form of air-vitiation is that from to- 
bacco smoke. Smoking, especially in a 
closed space such as a smoking-room or 
smoking-car, vitiates the air very seriously, 
for smoker and non-smoker alike. 

As to dust, the morbidity and mortality 
rates in certain occupations, particularly 
those known as the dusty trades, are appre- 
ciably and even materially greater than in 
dustless trades. | 

An accumulation of house-dust should be 

avoided. The dust should be removed—not 
by the old-fashioned feather duster which 
scatters the dust into the air, but by a damp 
or oiled cloth. Dust-catching furniture and 
hangings of plush, lace, ete., are not hygienic. 
A carpet-sweeper is more hygienic than a 
broom, and a vacuum cleaner is better than 
a carpet-sweeper. The removable rug is an 
improvement hygienically over the fixt 
carpet. 
_ Bacteria in the air ride on the dust-par- 
ticles. In a clean hospital ward, when air 
was agitated by ordinary dry broom-sweep- 
ing, the number of colonies of bacteria col- 
lected on, a given exposure rose twentyfold, 
showing the effect of ordinary broom-sweep- 
ing. en 


Tobacco 
Smoke 


Dust 


Bacteria 


Sunlight 


Porous 
Clothes 


14 HOW TO LIVE — {en 


The air we breathe should be sunlit when 
possible. Many of our germ. enemies do not 
long survive in sunlight. | 


Section II—Clothing 


Air may be shut out not only by tight 
houses but also by tight clothes. It follows - 
that the question of clothing is closely re- 


~ lated to the question of ventilation. In fact, | 


it is a reasonable inference from modern in- 

vestigations that air-hygiene concerns the 

skin quite as much as the lungs. Therefore 

the hygiene of clothing assumes a new and 
hitherto unsuspected importance. <A truly 

healthy skin is not the waxy white which is 
so common, but one which glows with color, 

just as do healthy cheeks exposed to the 
open air. 

The hygiene of clothing includes ventila- 
tion, freedom from pressure, moderate 
warmth, and cleanliness. Loose, porous un- | 
derclothes are already coming into vogue. 
But effective ventildtion, namely such as will - 
allow free access of air to the skin, requires 
that our outer clothes—ineluding women’s” 
gowns and men’s ‘shirts, vests, vest- linings, 
and coat- linings—should also be loose and 
porous. Here is one of the most im portant 
but almost wholy neglected oie 5 ae 


-- 
eh ELE Se age ea 


§ 2.) AIR 15 


—_ 


Most Tinings and many fabrics used in outer 
clothes are so tightly woven as to be im- 
pervious to air. Yet porous fabrics are al- 
ways available, including porous alpacas for 
linings. To test a fabric it is only necessary 
to place it over the mouth and observe 
whether it is possible or easy 1%, blow the 
breath through it. All bedding should be 
porous. Beds should be well aired after 
being used. 

An air-bath promotes a healthy skin and 
aids it in the performance of its normal 
functions. Not every one can visit air-bath 
establishments or outdoor gymnasia or take 
the modern nude cure by which juvenile 
consumptives are sometimes treated; but 
any one can spend at least a little time in a 
state of nature on rising in the morning and 
upon retiring at night, when there are many 
things which are usually done while one’s 
clothes are on which can be done just as 
well while they are off.. Brushing the teeth, 
washing the hands, shaving, etc., necessarily 
consume some time during which the luxury 
of an air-bath can be enjoyed. Exercising 
in cold air, if not too cold, with clothing re- 
moved, is an excellent means of hardening 
the skin and promoting good digestion. 


Air-baths 


‘ 
Tight 
Clothing 


Shoes 


7 


16 HOW TO LIVE [on. 1. 


The constriction from rigid or tight cor- 
sets, belts (the latter in men as well as in 
women), tight neckwear, garters, ete., inter- 
feres with the normal functions of the organs 
which they cover. All such constriction 
should be carefully avoided. The tight hats 
generally worn by men check the circulation 
in the scalp. Tight shoes with extremely 
high heels deform the feet and interfere 
with their health. The barefoot cure is not 
always practicable, but any one can wear 
broad-toed shoes with a straight inner edge 
and do his part to help drive pointed toes 
out of fashion.* Such a reform should not 
be so difficult as to rid the women of China 
of their particular form of foot-binding. 
(See illustrations following this page.) Sev- 
eral anatomical types of shoes, that is, shoes 
made to fit the normal foot instead of 
to force the foot to fit them, are now avail- 
able. In all except cold weather, low shoes 
are preferable to high shoes. High-heeled 
shoes are, of course, an abomination. When 
possible, sandals, now fortunately coming 
into fashion, are preferable to shoes, espe- 
cially in early childhood (but the adult, 
whose leg-muscles and foot-structure are 
not often adapted to such footgear, must 


* See SUPPLEMENTARY NOTES on “Posture.” f 


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‘jeeq 8} JO 19}Ue 

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SHOHQY NUOAL YAAGN DAVH OHM SONIdITIY JO Laay—Z GNV T ‘VIA 
€ ‘S1d G OLT T ‘old 


§ ».] AIR 7 17 
be cautious in their use lest flat foot result). 
The light weight of women’s clothing as 
compared to men’s is exhibited in supple- 
mentary notes, pages 258-259. Except for 
their absurd high-heeled and pointed shoes 
and slippers, women are much more sensibly 
drest in these days than men. It is regrettable 
that the soldier, otherwise so well cared for 
with regard to hygiene, must be encased in 
tight-fitting clothes and puttees which do not 
permit a proper circulation of air. The skin 
needs the stimulus of moving air properly to 
train it to change of temperature. A poorly 
trained skin is unduly sensitive to exposure 
or draft. A reform in military clothing may 
be the next great step in military hygiene. 
Only the minimum amount of clothing that 
will secure warmth should be worn. Woolens 
protect most, but for that-very reason they 
require the least exercise of the tempera- 
ture-regulating apparatus of the _ body. 
While wool is also highly absorbent of 
moisture, it does not give off that moisture 
quickly enough. Hence, if worn next to the 
skin, it becomes saturated with perspiration, 
which it long retains to the disadvantage of 
the skin. Consequently, woolen clothing is 
best confined to outer garments, designed 
especially for cold weather. The under- 


By 


Cottons, 
Linens, 
W oolens 


Color 


Out-of-door 
Air 


18 HOW TO LIVE — [oH. | 


clothes should be made of some better con 
ducting and more quickly drying material 
such as cotton or linen. In winter, ligh 
linen-mesh and medium wool over that, cal 
be worn by those who object to either liner 
or wool alone. | 

As to color, the more nearly white th¢ 
clothes the beter. This is especially true in 
summer, but there is believed to be som« 
advantage in white at all seasons. 

Those whe have learned to clothe them 
selves properly find that they have grow: 
far more independent of changing weathe1 
conditions. They do not suffer greatly fron 
extreme summer heat nor extreme wintei 
cold. Especially do they note that ‘‘raw’’ o1 
damp cold days no longer tax their strength 


Section I1I—Outdoor Living 


But we must not depend altogether on ven. 
tilating our houses and our clothes. We 
must turn our thoughts toward an outdoo1 
life. The air of the best ventilated house is 
not as good as outdoor air. Those who spenc 
much of their lives in the open enjoy the 
best health and the greatest longevity. Ti 
is a great advantage to go into eamp ir 
summer and to live in the country as muck 
as possible. 


§ 3.] ATR 19 


Climate, of itself, is a secondary consid- 
eration. Not every one can choose the best 
climate in the world, and, after all, the 
main advantages of fresh air can be en- 
joyed in almost any locality. Even in a 
city, outdoor air is, under ordinary circum- 
stances, wonderfully invigorating. 

The common prejudice against damp air 
greatly exaggerates its evils. While moder- 
ate dryness of air is advantageous, it seems 
nevertheless true that to live in damp, even 
foggy, air out-of-doors is, in general, more 
healthful than to live shut up indoors. 

Observations have shown that the pupils 

in outdoor and open-window schools are not 
only kept more healthy but learn more 
quickly than those in the ordinary schools. 
It is even claimed that tuberculous children 
in an outdoor school may make more rapid 
progress in their studies than the more 
normal children in a badly ventilated school. 
Parents should insist on fresh air for their 
children when at school. They should also 
insist on outdoor playgrounds. 
For themselves, also, they should not 
neglect outings, picnics, and visits to parks. 
Whenever practicable, outdoor recreation 
should be chosen in preference to indoor 
recreation. 


Dampness 


Outdoor 
Schools 


Outdoor 
Recreations 


Occupations 


20 HOW ‘TO Live [CH. 1 


Above all, outdoor occupations should 
when possible, be chosen in preference t< 
indoor occupations, such as working on ¢ 
farm rather than in a factory. It would hel 
solve some of the greatest problems of civili 
zation, if, in consequence of an increasec 
hking for outdoor life, larger numbers o! 
our population should join the ‘‘back-to-the. 
farm’’ movement. The close of the war is 
doubtless going to help this movement 
Leaving the country for the city is ofter 
disastrous even for the purpose in view 
namely, to gain wealth; for wealth gainec 
at the expense of health always proves ir 
the end a bitter joke. The victim proceeds 
through the rest of his life to spend wealtk 
in pursuit of health. 


Section [V—-Outdoor Sleeping 


Unfortunately most people can not live 
out-of-doors all of the time, and many are sc 
situated that they can not even secure ven. 
tilation, granted that they want it. But 
there is one important part of the twenty- 
four hours when most people ean completely 
control their own air supply. This is at 
night. We spend a third of our time in bed 
Most of us live such confined lives during 
the day that we should all the more avail 


§4.] AIR 21 


ourselves of our opportunities to practise 
air hygiene at night. 

| It is the universal testimony of those who 
have slept out-of-doors that the best venti- 


lated sleeping-room is far inferior in health- - 


fulness to an outdoor sleeping-porch, open 
tent, or window tent (large enough to include 
the whole bed). For generations, outdoor 
sleeping has ocasionally been used as a 
health measure in certain favorable climates 
and seasons. But only in the last two de- 
eades has it been used in ordinary climates 
and all the year round. Dr. Millet, a Brock- 
ton physician, began some years ago to pre- 
scribe outdoor sleeping for some shoe-fac- 
tory workmen who were suffering from 
tuberculosis. As a consequence, in spite of 
their insanitary working-places (where they 
still continued to work while being treated 
for tuberculosis), they often conquered the 
disease in a few months. It was largely 
this experience which led to the general 
adoption, irrespective of climate, of outdoor 
sleeping for the treatment of tuberculosis. 
The practise has since been introduced for 
nervous troubles and for other diseases, in- 
cluding pneumonia. Latterly the value of 


outdoor sleeping for well persons of all 


Tuberculosis 


Well 
Persons 


Vital Re- 
sistance 


Night Air 


Protection 
From Cold 


29 HOW TO LIVE [on 


classes; infants and children as well a 
adults, has come to be widely recognized. 
Outdoor sleeping increases the power t¢ 
resist disease, and greatly promotes physica 
vigor, endiiande: and working power. 

Many people are still deterred from sleep 
ing out by a mistaken fear of night air anc 
of the malaria which they imagine thi 
dreaded night air may bring. To-day wi 
know that malaria is communicated by thi 
bite of the anopheles mosquito and never by 
the air. The moral of this is. not to shut ow 
the night air, but, when necessary, to shut 
out the mosquito by screens. The experi 
ment has been made of sleeping out-of-doors 
im screened cages in the most malarial o! 
places and no malarial infection resulted 
tho those who were unprotected and were 
consequently bitten by mosquitoes contractec 
malaria as usual. The truth is that night 
air, especially in cities, is distinetly pure1 
than day air, on account of the fact that 
there is stitieh less traffic at night to stir ur 
dust. 

It is very important that any sleeping bal- 
cony, tent or shack should be protected from 
the wind on two or—in very windy places— 
three sides. But of course sleeping out-of- 
doors does not reach its maximum efficiency 


§ 4.] ATR 23 


if there is too much protection, that is, if 
the sleeping-out place is so shut in that very 
free currents of air are not secured. An 
outdoor porch really ceases to be an outdoor 
porch and becomes really an indoor room 
when enclosed on four sides. A roll curtain 
(preferably rolling from the bottom) can 
be arranged on the open side or sides, to 
be used in case of storms only. 

_ In cold weather a thick mattress, or two 
mattresses, should be used. It is not only 
what is over the sleeper, but also what is 
under him, that keeps him warm. The body 
should be warmly clad, and the head and 
neck protected by a warm’ cap or helmet or 
hood. To prevent the entrance of cold air 
under the bed-clothes, one or more blankets 
should be extended at least two feet beyond 
the head, with a central slit for the head. 
Karly awakening by the light may, if neces- 
sary, be prevented by touching the eyelids 
with burnt cork, or by bandaging the eyes 
with a black cloth or stocking. Sheets should 
be well warmed in the winter-time before 
being used. They can easily be warmed with 
a hot-water bag, flatiron, or soapstone. 
Blankets next to the skin are not hygienic. 

Sleeping out is really much easier than Sleeping, 

miost people imagine. In fact, few, if any, of “"“ 


Outdoor 
Tents 


24 HOW TO LIVE — [om 


the other cardinal rules of hygiene are so 
easy to obey. Where a sleeping-porch is not 
available, an inward window tent can always 
be had which puts the sleeper practically 
out-of-doors and at the same time cuts off 
his tent from the rest of the room. 

An outdoor tent must be kept well opened. 
Otherwise it fails of its purpose. The com- 
mon opinion that a tent is ventilated through 
the ‘‘meshes’’ of the canvas is erroneous. 
Canvas is a tightly woven fabric and im- 
pervious to air. That is why it makes good 
sails. One of the most modern boys’ camps 
has given up the use of tents altogether, em- 
ploying instead open wooden ‘‘shacks,’’ be- 
cause of the difficulty of keeping the tents 
sufficiently open, especially in rainy weather.* 

During the mobilization of our national 
army in the winter of 1917, the epidemics 
of measles and pneumonia were in great 
part’ ascribed to the over-crowding of tenis, 
The recommendations of the Surgeon-Gen- 
eral on this matter were for a time not fol- 
lowed until sad experience demonstrated the 
wisdom of his advice. It was also found that 
there was a high sickness rate from these mal- 
adies among the men from the rural districts, 


* Complete directions for convenient out-of-door sleeping will 
be furnished upon application, by the Life Extension Institu‘e. 


\ 


i 


SOR (hes! 
ei 


§5.] AIR 20 


which was ascribed to the fact that among 
such troops there were many who were not 
immune to measles and crowd-diseases. The 
greater prevalence of measles among the chil- 
dren in ‘crowded cities weeds out the non- 
resistant by death and renders the survivors 
immune. 


Section V—Deep Breathing 


Ordinarily, breathing should be uncon- 
scious, but, every day, deep-breathing exer- 
cises should be employed. ‘‘A hundred deep 
breaths a day’’ is one physician’s recipe for 
avoiding tuberculosis. A Russian author, 
who suffered a nervous breakdown, found— 
after trying many other aids to Aeaith with- 
out success—that a retired life for several 
months in the mountains in which simple 
deep-breathing exercises practised system- 
atically every day formed the central theme, 
effected a permanent cure. Deep breathing 
is a great resource for people who are shut 
in most of the day. If they will seize the 
chance, whenever it offers, to step out-of- 
doors and take a dozen deep breaths, they 
can partly compensate for the evils of in- 
door living. 

In ordinary breathing only about 10 per 
cent. of the lung contents is changed at each 


Breathing 
Exercises 


Muscular 
Exercise 


26 HOW TO LIVE — [+ 


breath. In deep breathing a much larger 
percentage is changed, the whole lung is 
forced into action, and the circulation of the 
blood in the abdomen is more efficiently 
maintained, thus equalizing the circulation 
throughout the body. The blood-pressure is 
also favorably influenced, especially where 
increased pressure is due to nervous or 
emotional causes. ) ; 

Breathing exercises should be deep, slow, 
rhythmic, and through the nose, not through - 
the mouth. A certain Oriental deep-breath- 
ing exercise is particularly valuable to in- 
sure slowness and evenness of the breath. 
It consists of pressing a finger on the side 
of the nose, so as to close one nostril, 
breathing in through the other nostril, 
breathing out of the first nostril in the same — 
manner and then reversing the process. At- 
tention to the slight sound of the air, as it 
passes through one open nostril enables the 
breather to know whether the breathing is 
regular or is slightly irregular. Such 
breathing exercises can be taken at the rate 
of three breaths per minute, and the rate 
gradually reduced until it is only two or 
even less per minute. 

Muscular exercises stimulate deep breath- 
ing, and, in general, the two should go to- 


§5.] AIR 27 


gether. But deep breathing by itself is also 
beneficial, if very slow. Forced rapid 
breathing, on the other hand, is compara- 
tively valueless, and indeed may be posi- 
tively harmful. Oxygen is absorbed only 
according to the demand for it in the body 
and not according to the supply. 

Singing requires deep breathing, and is 
for that and other reasons an excellent 
hygienic practise. 

The mode of our breathing is closely re- 
lated to our mental condition; either in- 
fluences the other. Agitation makes us 
catch our breath, and sadness makes us 
sigh. Conversely, slow even breathing calms 
mental agitation. It is not without reason 
that, in the Hast, breathing exercises are 
used as a means of cultivating mental poise 
and as an aid to religious life. 


Singing 


Mental 
State 


Calories 


CHA PT WH. ts 


FOOD 
Section I—Quantity of Food 


THE body has often been compared to a 
blacksmith’s forge, the lungs being the bel-, 
lows and food the coal. The comparison is 
a good one, for food is actually burned in 
the body by the aid of the air we breathe. 

Most food is capable of being used as body- 
fuel and by far the greater part of it is su 
used. Consequently, food is measured in 
fuel-units, called calories. Many people eat 
too much, that is, too many calories; some 
eat too little, that is, too few calories. Jn 
both cases the person is usually unaware of 
the fact because he makes the mistake of 
measuring his food by weight or bulk. 
Some foods are concentrated, that is, con- 
tain many calories of food value in a given 
bulk; others are bulky, that is, contain few 
calories in a given bulk. For instanee, olive 
oil is concentrated, and most vegetables are 
bulky. A third of an ounce of olive oil con- 
tains 100 calories, which is as much as is 


28 


§ 1] FOOD 29 


contained in a pound or more of tomatoes, 
lettuce, celery, cucumbers, string beans, as- 
paragus, or watermelon. 

It will help to give a picture of food 
values if, before going further, we note how 
much it takes of some of the common foods 
to make a given amount of food value, say 
100 calories. It is surprizing in how many 
cases the ordinary amount of food served at 
table happens to contain about 100 calories. 
We find 100° calories in a small lamb chop 
(weighing about an ounce); in a large egg 
(about 2 ounces); in a small side-dish of 
baked beans (about 3 ounces); in 11% cubic 
inches of cheese (about an ounce); in an 
ordinary side-dish of sweet corn (about 314 
ounces) ; in one large-sized potato (if baked, 
about 3 ounces; if boiled, about 4 ounces); - 
in an ordinary thick slice of bread (about 
114 ounces); in one shredded wheat biscuit 
(about an ounce); in a very large dish of 
oatmeal (about 6 ounces); in a small piece 
of sponge-cake (about an ounce); in a third 
of an ordinary piece of pie (about 114 
ounces); in three teaspoonfuls or 1144 lumps 
of sugar (about 1 ounce); in a dozen pea- 
nuts (about %4 of an ounce); in eight pecans 
(about 14 an ounce); in four prunes (about 
1 ounce); in two apples (about 7 ounees) ; 


Favorable 
Weight 


30 HOW TO LIVE lou. m, 


in a large banana (about 4 ounces); in half 
a cantaloup (about 9 ounces); in seven 
olives (about 114 ounces); in a very large 
orange (about 10 ounces); in an ordinary 
pat of butter (about 1% an ounce); in a 
quarter of a glass of cream (about 2 
ounces); in a small glass of milk (about 9 
ounces ).” 

The ordinary sedentary man needs about 
2,500 calories per day. But the larger the 
person (provided the bulk is due to muscle 
and active tissue and not to fat) or the more 
muscular the work he does, the more food 
he needs. That is, the number and activity 
of the cells forming the organs and muscles 
and blood affect the food requirement. 

Life insurance experience has clearly 
shown that weight, especially in relation to 
age, is an important factor in influencing 
longevity. Except in the earlier ages of 
life, overweight (reckoned relatively to the 
average for that age) is a more unfavorable 
condition, in its influence on longevity, than 
underweight. 

The question of whether an Leay dues is 
really underweight or overweight can not be 
determined solely by the life insurance 


* See SUPPLEMENTARY Notes for “Table of Food Values.” 


§1.] FOOD 31 


tables.* Some types who are of average 
weight according to the tables, may be either 
underweight or overweight when considered 
with regard to their framework and general 
physical structure. Nevertheless, it should 
be remembered that, notwithstanding the 
effort of life insurance companies to select 
carefully the favorable types of overweight 
and underweight, the mortality experience 
on youthful underweights has been unfavor- 
able, and the mortality experience on middle 
aged and elderly overweights has been de- 
eidedly unfavorable. The lowest mortality 
is found among those who average, as a 
group, a few pounds over the average weight 
before age 35, and a few pounds under 
the average weight after age 35. That is, 
after the age of 35, overweight is associated 
with an increasingly high death-rate, and 
at middle life it becomes a real menace to 
health, either by reason of its mere presence 
as a physical handicap or because of the 
faulty living habits that are often responsi- 
ble for its development. 

After the age of 35 is reached, 15 to 20 
pounds over the average weight should 
prompt one to take careful measures for re- 
ducing weight. Habits should be formed 


*See SupreLEMENTARY Nores, “Influence of Build on Lon- 
gevity.”& 


Overweight 


Accessories 


32 HOW TO LIVE [or. 3 


that will keep the weight down autc 
matically, instead of relying upon inter 
mittent attempts that are more than likel 
to fail. No matter how well one feels, on 
should take steps to keep out of the clas 
that life insurance companies have found t 
be undesirable as risks. 
If there is a family tendency to over 
weight, one should begin early to form habit 
that will check this tendency. If consider 
able overweight is already present, cautio: 
is necessary in bringing about a reductior 
Barring actual disease, this can usually b 
done without drugs if the person will b 
persevering and faithful to a certain régime 
Constant vigilance is necessary, yet it i 
worth while when one considers the incon 
venience as well as the menace of obesity. 
One reason why many people eat grea 
quantities of food without realizing it, is th 
common delusion that many articles such a 
candy, fruits, nuts, peanuts, popcorn, ofte1 
eaten between meals, ‘‘do not count.’’ An 
other common mistake is to overlook acces 
sories, such as butter and cream, which ma; 
contain more actual food value than all th 
rest of a meal put together. Ice-cream an 
other desserts also have more food valu 
than is usually realized. Nature count 


* 
* See SUPPLEMENTARY Notes on “Food.” 


§1.] FOOD 1 gs 


every calury very carefully. If the number 
of calories taken in exceeds the number used 
by the body (or excreted unused), the ex- 
cess accumulates in fat or tissue. Thus, if 
some 3,000 calories are taken in each day 
and the calories used up or excreted are only 
2,800, then 200 must be retained and ac- 
cumulated in the body. 

A person who is not heavy enough can 
usually gain weight by following the gen- 
eral rules of hygiene, especially in the mat- 
ter of increasing the fuel or energy foods. 
But he should not force himself to eat be- 
yond his natural capacity to digest and 
assimilate the food, while overfatigue and 
exhausting physical exertion should be eare- 
fully avoided. 

As age advances, the consumption of meat 
and all flesh foods should be decreased and 
that of fruit and vegetables, especially those 
of bulky character and low food value, such 
as lettuce, tomatoes, carrots, turnips, salsify, 
oyster-plant, tree eee parsnip, 
should be increased. 

_ Generally the quantity of food should be 
Bichtly decreased in hot weather, when 
fewer calories are needed to sustain the heat 
of the body. In particular, less meat and 
y should be eaten in the summer, on ac- 


Under- 
weight 


Dietin 
Middle 
Life 


Diet in 
Hot 
Weather 


Brainwork 
and Eating 


Eating 
‘When 
Fatigued 


| 
| 
: 


34 HOW TO LIVE Beate | 


count of the special tendency of meats an 
like foods to produce immediate heat. 

Hach individual must decide for himsel 
what is the right amount of food to eat. I 
general, that amount is right which wi 
maintain the most favorable condition 0 
weight. If the weight, endurance, and ger 
eral feeling of well-being are maintained, on 
may assume that sufficient food is taken. 

It is physical, not mental work, which use 
up the greater part of our food. The com 
mon impression that brain-work or expendi 
ture of mental energy creates a special nee 
for food is erroneous. The sedentary brain 
worker often gains weight without eatin; 
very much, What he really needs is exer 
cise to use up the food, but if he will no 
take exercise, then he should reduce his foos 
even below the small amount on which h 
gains weight. 

Which meal in the day should be heav 
and which light depends largely on one’ 
daily program of work, the aim being t 
avoid heavy meals just before heavy work 
When very tired it is sometimes advisabl 
to skip a meal or to eat only lightly, as o 
fruits and salads, and avoiding rich or con 
centrated foods like fats and sweets. A mal 
who eats heartily when he is Lice e tired it 


) 


92] FOOD 35 


likely to be troubled afterward with indiges- 
tion.” 
Section II—Protein Foods 4 
In the last section it was stated that food 


is fuel. But there is one constituent of food 


which, while it can be used as fuel, is espe- 


cially fitted for an entirely different pur- 


pose—to build tissue, that is, to serve for 
the growth and repair of the body. This 
tissue-building constituent in food is called 
protein. The two other chief constituents 


in food are fat and carbohydrate, the last 


term embracing what are familiarly known 
as starch and sugar. Fats and carbo- 


hydrates are only for fuel and contain car- 


bon as the essential element. Protein con- 


tains nitrogen as the essential element in 


tissue-building. The white of egg and the 
lean of meat afford the most familiar ex- 
amples of protein. They consist entirely of 


protein and water. But meat and eggs are 


not the only foods high in protein. In fact, 


most ordinary foods contain more or less 
protein. The chief exceptions are butter, 


oleomargarine, oil, lard, and cream—which 
consist of fat (and water)—and_ sugar, 
sirups, and starch, which consist of carbo- 
hydrate (and water). 


i *See Scprpremenrary Nores for specific directions regarding 
diet for underweight and overweight. 


Protein, Fat, 
and Carbo- 
hydrate 


Proportion 
of Protein 


Human Milk 


36 HOW TO LIVE lo 


Foods should be so selected as to give to} 
the ration the right amount of protein, or 
repair-foods, on the one hand, and of fate 
and carbohydrates, or fuel-foods, on the: 
other. A certain amount of protein is abso-' 
lutely essential. While, for a few days, pro-' 
tein may be reduced to little or nothing with- 
out harm, yet if the body be long deprived 
of the needed protein it will waste away 
and ultimately death will result. Therefore, 
too little protein would be a worse mistake 
than too much. 

The right proportion of protein has been 
the subject of much controversy. According 
to what are regarded as the best investiga- 
tions, it is generally about 10 per cent. of 
the total number of heat-units consumed. 
This does not, of course, mean 10 per cent. 
of the total weight nor 10 per cent. of the 
total bulk, but 10 per cent. of the total nutri- 
ment, that is, 10 calories of protein out of 
every 100 calories of food. 

That 10 calories out of 100 is not too 
small an allowance is evidenced by the 
analysis of human milk. The growing in- 
fant needs the maximum proportion of pro- 
tein. In the dietary of the domestic animals, 
the infant’s food, the mother’s milk, is richer 
in protein than the food of the grown ani- 


§2.] FOOD at 


mal. Consequently an analysis of human 
mother’s milk affords a clue to the maximum 
protein suitable for. human beings. Of this 
milk only 7 calories out of every 100 calories 
are protein. If all protein were as thoroughly 
utilized as milk-protein or meat-protein, 7 
calories out of 100 would be ample, but all 
vegetable proteins are not so completely 
available. Making proper allowance for this 
fact, we reach the conclusion that 10 calories 
‘out of every 100 are sufficient. 

‘ A chief and common error of diet con- 
sists, then, in using too much protein. In- 
stead of 10 calories out of every 100, many 
people in America use something like 20 to 
30, more than double what is known to be 
ample. This excessive proportion of pro- 
tein is usually due to the extensive use of 
meat and eggs, altho precisely the same 
dietetic error is sometimes committed by 
the excessive use of other high-protein foods 
such as fish, shell-fish, fowl, cheese, peas, 
and beans, or even, in exceptional cases, by 
the use of foods less high in protein when 
not offset by any foods very low in protein. 
‘The idea of reducing the protein in our diet 
is still new to most people. 

_ Professor Rubner of Berlin, one of the 
world’s foremost students of hygiene, said, 


' t 
at 
‘ 
aay 


Excessive 
Use of High- 
Protein 
Foods 


Injuries 
From Over- 
abundance 
of Protein 


38 HOW TO LIVE [on. 


in a paper on ‘‘The Nutrition of the Pec 
ple,’’ read before the International Congres 
on Hygiene and Demography: 

““It is a fact that the diet of the well-to-do is j 
in itself physiologically justified; it is not evel 
healthful. For, on account of false notions of th 
strengthening a of meat, too much meat is use 
by young and old, and by children, and this is harm 
ful. But this meat is publicly sanctioned; it i 
found in all hotels; it has become international an 
has supplanted, almost everywhere, the oe 
teristic local culinary art. It has also been adoptec 
in countries where the European culinary art wa 
unknown. Long ago the medical profession startec 
an opposition to the exaggerated meat diet, long be 
fore the vegetarian propaganda was started. It wa’ 
maintained that flour foods, vegetables, and fruit 
should be eaten in place of the overlarge eam 
of meat.’’ 


The protein requirement, so long the sub. 
ject of scientific controversy based largely; 
upon a misinterpretation of Voit’s views 
which were never dogmatically in favoi 
of high protein, but merely reflected ¢ 
statistical study of observed consumption 
and not of ascertained requirements, has 
ceased to be a vexed question since the Ger- 
man war experience has become available. 
Kiven those most firmly convinced that the 
so-called Voit Standard of 118 to 145 grams 
of protein daily for the average individual 


§2.] FOOD 39 


“was a requirement of safety are now willing 
ito concede that what Voit himself practically 
vexprest is true, namely, that good health 
| and physical efficiency can be maintained on 
'60 to 75 grams of protein. It is not gen- 
erally known that Voit conceded that a 
eoctarian can maintain nitrogen equi- 
librium on 48.5 grams of protein daily, and 
‘that an active working man can subsist on 
less than his supposed minimum of 118 
grams. 

The type of protein and whether or not 
it is suitable for growth as well as main- 
tenance is now considered the important pro- 
tein problem. Protein is not as simple a sub- 
‘stance as formerly supposed. It can be split 
into eighteen different amino-acids, one of 
which, tryptophan, is necessary to life, and 
another, lysin, is necessary for growth. 

If proteins that do not contain the neces- 
‘sary amino-acids are relied upon for nutri- 
tion, they fail either to promote growth or to 
maintain the body -tissues. An unsuitable 
protein for maintenance, for example, is zein, 
which after it is split into its component 
‘amino-acids can not be reconstructed into all 
the necessary tissues. Such a protein must 
‘be supplemented by other types of protein 
such as are found in milk or eggs. 


40 HOW TO LIVE (cm. m 


The amino-acids of a protein might be com- 
pared to the letters in a paragraph which may 
be ‘‘pied’’? or mixed and again placed to- 
gether to reconstruct the same sentence, but 
not one of the same general tenor requiring 
a few additional letters. By supplying the 
missing letters the paragraph can be com- 
pleted. Fortunately in a fairly prosperous: 
mixed diet the various types of protein con- 
taining the necessary amino-acids. are found. 
Some diets, however, such as degerminated 
corn meal, molasses and pork fat would be 
inadequate as to both amino-acids and vita- 
mins. | , 

At a recent meeting of the Interallied Coun- 
cil of Physiologists it was decided that meat: 
was not a physiological necessity. The follow-. 
ing statement was made: ‘‘It is not thought 
desirable to fix a minimum meaf ration, in. 
view of the fact that no absolute pliysiological 
need exists for meat, since the proteins of | 
meat can be replaced by other proteins of | 
animal origin, such as those contained in milk, 
cheese and eggs, as well as by proteins of 
vegetable origin.’’ 4 

When protein is taken in great excess of 
the body’s needs, as is usually the case in the 
diet of Americaiie: added work is given the 
liver and kidneys, the circulation is over- 


2] FOOD 41 


timulated, and the ‘‘factor of safety’’ of 
hese organs may be exceeded. 

~The United States soldier is still fed on a 
ery high protein and meat ration, contrary 
9 the views of the Surgeon-General’s office 
nd of leading physiologists. There is no 
roof that meat increases muscular strength 
nd endurance, and there is much experi- 
1ental evidence to the contrary; only the diffi- 
ulty of adopting such a regulation during the 
tress of war interfered with the complete 
pplication of this scientific knowledge to the 
eeding of the soldier. It is gratifying to 
ote, however, that cooperation between the 
artermaster-General’s Department and the 
mrgeon-General’s Office seems to have been 
stablished, and the soldier’s ration is receiv- 
ng close study and has already been mate- 
ilally modified. 

Francis G. Benedict, in his experiments at 
he Nutrition Laboratory of the Carnegie 
nstitution, demonstrated that physical en- 
urance and good health could be maintained 
n a very low food allowance, about two- 
hirds of that previously considered neces- 
ary. He has uttered the caution, however, 
hat altho a protein intake even less than that 
alled for in the so-called Chittenden diet is 
ufficient to maintain health and activity, an 


4 HOW TO LIVE |= ig 


undue reduction of the nitrogen reserve it 
the body by a diet not only low in protein bu 
low in calories may bring about a lack oj 
‘‘nep’’? or energy. If the diet is sufficient t¢ 
maintain weight there will be no undu 
nitrogen loss on the so-called low protein die; 
of 60 to 75 grams daily for the average in 
dividual. From this we may reason that in| 
asmuch as protein is more stimulating thai 
other food, as shown by the fact that it in 
creases cellular activity, heat production an¢ 
the rate of metabolism as well as the hear 
rate, the addition of protein beyond the poin 
necessary to maintain normal activity 1 
likely to result in organic strain. 3 

It is a fact that an equal amount of proteiz 
will increase the heart rate and the rate o. 
metabolism or chemical exchange in thi 
tissues more than carbohydrates and mucl 
more than fats. 

There is no experimental evidence to shov 
that a low protein diet, per se, that is, lov 
only in protein and not low in calories, wil 
unfavorably affect the energy or norma) 
‘“nep’’ of the organism. ‘‘Pep’’ beyond thé 
normal may well be regarded as intoxieatior 
and something for which in the long run <¢ 
physiological price must be paid. 2 


2] FOOD 43 


' Flesh foods—fish, shell-fish, meat, fowl— 
yhen used in great abundance, are subject 
0 additional objections. ‘They tend to pro- 
luce an excess of acids, are very prone to 
yutrefaction, and contain ‘‘purins’’ which 
ead to the production of uric acid. This is 
ispecially true of sweetbreads, liver and 
ddney. The well-known deficiency in lime 
i flesh foods often needs to be taken into 
ionsideration in the dietary. Some of the 
regetable foods, rich in protein, such as peas 
ind beans, are likewise not free from objec- 
ion. Their protein is not as completely avail- 
ible as milk or meat protein, and is therefore, 
ikewise liable to putrefaction. Unlike most 
regetable foods, they contain some purins. 
These foods are, however, rich in iron, which 
enders them a more valuable source of pro- 
ein for children and anemic people than 
neat provided milk is also taken. Also, 
in excess of protein is not so likely to be 
lerived from such bulky foods as from meat, 
vhich is a concentrated form of protein. A 
elatively cheap and satisfactory source of 
rotein in very available form is skimmed 
nilk and cottage cheese. 

We have spoken thus far only of the 
weeded proportion of protein. The re- 
nainder of the diet, say 90 per cent. of the 


‘ 
i: 


a 


Animal 
Proteins 


Hard Foods 


44 HOW TO LIVE [cH | 


ealories, may be divided according to pe. 
sonal preference between fats and carh 
hydrates in almost any proportion, pr 
vided some amount of each is used. A goi 
proportion is 30 per cent. fat and 60 pi 
cent. carbohydrate. ] 

As already stated, all protein is not cot! 
pletely available for growth as well ; 
maintenance. Protein is not a simple, hom| 
geneous substance. Complete proteins co 
tain eighteen different amino-acids, one | 
which, lysin, is necessary for growth, and t 
other, tryptophan, is necessary to life. A pri 
tein deficient in either of these substanci 
must be supplemented by other more comple: 
proteins. The average dietary usually col 
tains proteins fulfilling these requirements. 


Section III—Hard, Bulky, and Uncooked Fooc 


The wise choice of foods does not consis 
entirely in balancing the ration as to Py 
tein, fat, and carbohydrate. 

Hard eee that is, foods that resist th 
pressure of the teeth, we crusts, toast, har 
biscuits or tenekors hard fruits, fibrou 
vegetables and nuts, are an extremely in 
portant feature of a hygienic diet. Har 
foods require chewing. This exercises th 
jaws and improves the condition of toa 


a FOOD 45 


( 


‘ekets and teeth, and insures the flow of 
liva and gastric juice. If the food is not 
ily hard, but also dry, it still further in- 
tes the flow of saliva. Stale and crusty 
‘ead is preferable to soft, fresh bread and 
is on which so many people insist. The 
‘orots of the Philippines have perfect 
eth so long as they live on hard, coarse 
ods. But civilization ruins their teeth 
oen they change to our soft foods. 

‘Most of the ordinary foods lack bulk; 
ey are too concentrated. For this purpose 
‘is found that we need daily, at the very 
ast, an ounce of cellulose, or ‘‘woody 
er.’’ This is contained in largest measure 
fibrous fruits and vegetables—lettuce, 
lery, spinach, asparagus, cabbage, cauli- 
wer, corn, beets, onions, parsnips, squash, 
mpkins, tomatoes, cucumbers, berries, ete. 
Until recently would-be food reformers 
wwe made the mistake of seeking to secure 
mcentrated dietaries, especially for army 
tions. It was this tendency that caused 
ipling to say, ‘‘comprest vegetables and 
eat biscuits may be nourishing, but what 
ommy Atkins needs is bulk in his inside.”’ 
One of the most serious faults in the cus- 
mary diet to-day, a fault especially great 
i 


Bulk Versus 
Concen- 
trated Foods 


Raw Foods 


Vitamins 


46 HOW TO LIVE [ou 


among the masses, is the lack of cellulose ¢ 
roughage. 

Too much of the dietary consists of fooe 
without cellulose such as meat, milk, egg 
butter, cheese, sugar, and white bread. ‘Tl 
addition of fruit and vegetables to such a dit 
is very important from the standpoint of i 
testinal conditions. | 

Cooking is an important art; but som 
foods when cooked lose certain small con 
ponents or protective substances called vit 
mins, which are also found in the skin c 
coating of grains, especially rice, also 1 
yolk of egg, raw milk, fresh fruit, aA freg 
vegetables, especially peas, beans and toms 
toes. These vitamins are very important t 
the well-being of the body. Their absence : 
certainly responsible for the disease beriber 
and possibly pellagra and seurvy, as well ¢ é 
much ill health of a less definite sort. Som 
raw or uncooked foods, therefore, such 
lettuce or tomatoes, celery, fruits, nuts, an 
milk, should be used in order to suppl 
these minute and as yet not well-understoo 
substances, some of which are apparently de 
stroyed by the prolonged cooking at the ten 
perature which is employed in order 1 
sterilize eanned foods or to dry vegetable: 
They are also diminished and often di 


3] FOOD 47 


troyed by ordinary cooking, except in acid 
ruits and acid vegetables. 

_ It is true that only very clean milk is en- 
irely safe in an absolutely raw state, and 
hat heat is usually needed to kill the germs. 
3ut this heat, even at the comparatively low 
emperature of pasteurization, is thought by 
ome to destroy the vitamins thet prevent 
curvy. Orange juice or canned tomatoes 
hould always be given to infants over one 
aonth old who are fed pasteurized milk. 
“The subject of these protective food sub- 
tances (vitamins) is still a matter of scien- 
ie debate and is by no means completely 
olved. A good principle to remember is 
hat laid down by McCollum, that where the 
‘Tains and cereals form a large part of the 
iet liberal amounts of milk are necessary to 
aake the diet adequate. In some measure a 
iberal quantity of green leaves of plants will 
ake the place of milk. But this can not be 
90ked upon as a complete substitute for milk. 
Authorities are agreed as to the existence 
f at least two types of vitamins, both of 
vhich are soluble in water, but only one of 
thich is soluble in fats. That another vitamin 
xists in raw milk and in orange juice and 
ther anti-scorbutic foods is the belief of com- 
etent investigators, although a multiplicity 


FAT 
a 


Raw Miik 


48 HOW TO LIVE | fouu 


of vitamins is not regarded as probabl 
The fact that complete withdrawal of fot 
does not produce the symptoms chara 
teristic of the so-called deficiency disease 
raises the question as to whether the 
vitamins may not act as ‘‘catalyzers”’ | 
substances that prevent the formation | 
poisonous material in the tissues when foc 
is eaten. The further fact that the admini 
tration of food substances supposed to co: 
4ain these vitamins, such as orange juice « 
potatoes, will in man very quickly relie. 
a condition such as scurvy, tends to confir 
this view, as prolonged depletion of ft] 
tissues could hardly be made good in such 
brief interval. 

McCollum, Goldberger, and others hal 
pointed out that conditions such as pellagi 
may be due to improper diet and yet n 
wholly to a deficiency in a specifie vitami 
The weight of evidence, however, still favo: 
the view that in seurvy a specific vitamin 
lacking, differing from either the fat solub 
A or water soluble B vitamin. There can ] 
no question as to the need for safeguardir 
infants fed on pasteurized or boiled milk t 
including orange juice or canned tomatocs™ 1 
the diet after the first month. . 

This whole subject is now being give 


iJ PAE OOD + 49 


itical attention by physiologists and new 
zht is being continually thrown on these 
‘oblems, yet they still are shrouded in much 
ystery. In the meantime it is a simple mat- 
r to protect against seurvy by the means 
iggested. 

For some years the ‘‘Rules of Hygiene’’ 
age 138) have contained this caution as 
the need for raw foods in the dietary. 
Not all foods can be taken raw with ad- 
mtage. Most starchy foods, such as cereals 
id potatoes and unripe fruit must, of 
urse, be cooked in order to be made fit to 
it. 

Raw foods have dangers of their own in 
rrying germs and parasites, and it is ex- 
emely advisable that all raw foods should 
.very thoroughly washed before eating. 
In addition to protein, fat, carbohydrate, 
id vitamins, there are other elements which 
e body requires to maintain chemical 
uilibrium, and for the proper maintenance 
organic functions. These are the fruit 
id vegetable acids and inorganic salts, 
pecially lime, phosphorus, and iron. These 
ibstances are usually supplied, in ample 
mounts, in a mixed diet, containing a 
riety of fruits and vegetables and an ade- 
late amount of milk and cream. Potatoes, 


Acids and 
Inorganic 
Salts 


00 HOW TO Hive loa: 


needlessly feared by some in acid conditior 
(such as gout), are actually valuable be: 
cause of their alkalinity. | 

This acid balance of the diet is a subject 
much neglected. Chemically foods may be 
acid-forming, base-forming, or neutral 
Most acid fruits are base-forming. Thi 
tendency of modern dietaries has been, a 
least until recently, toward acidity, tha 
is, eggs, cereals, and meats, which ari 
acid-forming, and milk, fat, and sugar whiel 
are practically neutral preponderate in th 
average dietary. Fruits and green vege 
tables which are chiefly base-forming ar 
required in generous amounts to neutraliz 
the acid-forming trend of meat and eggs. 

With regard to what might be termed th 
complexities of human dietetic requirements 
Professor McCollum has well summarize 
this matter as follows: 

‘“The studies of the past decade have re 
vealed the fact that the adequate diet ¢ 
the higher animals must contain protein ¢ 
the type known as ‘complete,’ by which w 
mean a protein yielding all the amino-acid 
that are required in the nutrition of an an 
mal. It must contain in the form of suitabl 
salts, at least some of the inorganic el 
ments, namely, calcium, magnesium, sodium 


54] FOOD 51 


g0tassium, iron, chlorin, iodin, phosphorus, 
and sulphur. The sulphur must be in 
organic combination in the form of the 
amino-acid cystin. The diet must supply a 
suitable quota of energy in the form of pro- 
ein, carbohydrates and fats, and must in 
iddition contain certain substances of un- 
mown chemical nature to which Funk gave 
the name ‘vitamins.’ There are still differ- 
meces of opinion concerning the probable 
wmber of these substances.’’ 


Section IV—Thorough Mastication 


Whether it be from lack of hard foods, re- 
juiring prolonged chewing, or from the 
iervous hurry of modern life, or from other 
auses, it is undoubtedly a fact that most 
jeople in America eat too rapidly. The 
‘orrection of this habit will go far toward 
‘eforming an individual’s diet in every 
way. 

Thorough mastication means masticating 
ip to the point of involuntary swallowing. 
% does not mean forcibly holding the food 
n the mouth, counting the chews, or other- 
vise making a bore of eating. It merely 
means giving up the habit of forcing food 
lown, and applies to all foods, even to 
iquid foods, which should be sipped. 


Bf 6 Q a } ae Bish 


a 
et 
roe 
pa? \ 
ti (, i 
7 "Ty 


| 


52 HOW TO LIVE [oat 


Evils of The consequences and evils of insufficie 
Insufficient % : 
Mastication mastication are many, and may be enume 
ated as follows: Insufficient use of the tee 

and jaws (and hence dental decay as well | 

other and worse dental evils); insufficie 

saliva mixed with the food (and hence i 

perfect digestion of the starchy substances 
insufficient subdivision of food by mastic 

tion (and hence slow digestion); the failu 

of the taste nerves to telegraph ahead, as. 

were, to the stomach and other digesti 

organs an intimation of the kind and amou 

of digestive juices required (and hence i 
digestion); the overseasoning of food © 

make it relishable even when bolted (a1 

hence overeating and irritation of the muco 

lining’); the excessive use of meat and eg; 

and like foods, which can be eaten rapid 

with relative impunity, and the correspon 

ing neglect of other foods which require mo: 
mastication, like bread, grains, vegetable 

and salads (and hence intestinal poisoning 

The habit of insufficient mastication — 

subtle, because it has become ‘‘secor 

nature’? with most of us. To free ourselv 

of it we must first of all allow plenty | 

ees time for our meals and rid our minds of fl 
Food thought of hurry. <A boy’s school in whit 
the principal is endeavoring to fight 4 


ft y 


LJ FOOD D3 


abit of food-bolting has wisely ordained 
at no boy may leave the dining-room until 
certain hour, even if he has finished eating 
ng before. In this way the boy soon learns 
iat there is nothing to be gained by fast 
iting, and, in fact, that the pleasantest way 
‘spending the meal-time is to prolong the 
ish of the food. It would be well if all of 
s would adopt a similar rule for ourselves. 
r. Gladstone did something of the sort and 
as noted for the slow mastication of his 
id. Latterly Mr. Horace Fletcher set 
ich a rule for himself, and revived the in- 
rest of the public in the subject. 

At first one must give some conscious at- 
ntion to his efforts to reform; but if one 
ill merely attend carefully to the first three 
outhfuls of a meal, the slow pace can often 
» established for the rest of the meal with- 
it further thought. 

Slow eating is important not merely as a 
atter of mastication, but also as a matter 
‘tasting and enjoyment. Food must have 
‘pleasing taste and flavor and then must 
2 enjoyed in order to be most readily as- 
milated. 

There is a mistaken notion that the hygiene 
' food means ‘‘giving up all the ‘things that 
iste good.’’ While it is true that, in many 


‘a 


The First 
Three 
Mouthfuls 


Careful 
Tasting 


Increased 
Enjoyment 


Choosing 
Foods 


“Good” and 
‘Bad” Foods 


54 HOW TO LIVE fom. 


cases, sacrifices have to be made, the net ri 
sult of reforming one’s diet is not to dimn 
ish but to increase the enjoyment of foo 
In general, it is extremely unhygientie to e: 
foods which are not relished. Experiment 
by Pavlov and others have shown that th 
tasting and enjoyment of food stimulate L 
flow of digestive juices. 

Finally, slow eating is a great aid in th 
proper choice of foods. Some suggestior 
have already been given as to the wise choi 
of foods, but no rules can be formulate 
which will completely insure such a choice 
Even the wisest physiologist can not depen 
altogether on his knowledge of food value 
while, to the layman, the problem is so con 
plicated that his main reliance must be c 
his own instincts. Animals depend e¢ 
clusively on instinct except when und 
domestication. Civilized man should ne 
and can not altogether depend upon instinc 
but his food instincts are far more keen an 
correct if he obeys the rule of hice slow. 
than if he bolts his food. 

In the choice of foods it is as difficult : 
distinguish absolutely between what a: 
‘“xood’’ and ‘‘bad’’ foods as it is to classi 
human beings into ‘‘good’’ and ‘‘bad.’’ A 
we can say is that some foods are bett 


§ 4. FOOD 5D 


than others, remembering that it is usually 
more important to be satisfied, even if the 
foods are not ‘‘ideal,’’ than to be unsatis- 
fied with what in the abstract seem ‘‘ideal’’ 
foods. 

Among the best foods for most people are 
fruits, potatoes, nuts (if well masticated), 
milk, sour milk, and vegetables. Among the 
worst foods are putrefactive cheeses, sweet- 
breads, liver, kidneys, ‘‘high’’ game or 
poultry. 


But a fastidious study of foods will find 


some faults as well as some virtues in al- 
most any food. The best way to help the 
ordinary man choose his foods is to advise 
him to use as much as possible of the 
“better’’?’ and as little as possible of the 
‘“worse’’ without attempting to draw a hard 
ind fast line between the ‘‘good’’ and ‘‘bad.”’ 
Salt, pepper, and hot condiments should 
de used very sparingly, if at all. 

_A great cause of ill health is overuse of 
sugar in concentrated form, candy, etc., espe- 
jlally by the sedentary. Sugar has a high 
food value and is readily utilized for com- 
sustion. If taken between meals it is likely 
to increase the calories greatly and thus 
nay lead to overnourishment. 


eee 


Salt, Pepper 
Spices 


Sugar and 
Candy 


—_— 


Water 
a Food 


56 HOW TO LIVE [ou 


Take a sufficient amount of water daih 
Water, commonly looked upon as a mer 
diluent of food, or unfortunately too ofte 
as a means of washing it down, is physic 
logically a true food, a. oenlnene foot 
Some foods consist very largely of cellulos 
and water. Water keeps the body in flui 
equilibrium, is necessary to carry on th 
chemical exchanges in the tissues and to ac 
as a vehicle in carrying off the wast 
products of the body. It also enters into th 
constitution of the body and forms the bul 
of the blood and approximately two-third 
of the body weight. One ean go far longe 
without other types of food, but withon 
water or watery foods death will oceu 
within a few days. One of the most im 
portant rules of hygiene, therefore, is tha 
requiring an adequate daily intake of wate: 
While the requirement varies to some e3 
tent with the type of individual, the bod 
weight and the season of the year, it ma 
be said that about six glasses daily in addi 
tion to that secured in diet will cover aver 
age needs. This could hardly be an exces 
for any individual except an invalid wit 
severe stomach, heart or kidney trouble 
and would doubtless be sufficient for am 
individual not requiring. special eliminatio 


‘| 
4 
‘| 
| 


§ 4.] FOOD o7 


‘measures, or replacement of losses due to 
excessive perspiration. 

There is, for normal people, no objection 
to drinking a moderate amount of water at 
meals—say one or two glassfuls—provided 
it is not taken when food is in the mouth and 
used for washing it down. | 

People who drink very freely of milk or 
other fluid, do not, of course, need so much 
water. } 

Milk should not be taken between meals 
merely to quench thirst. It is a highly 
nutritive food and may induce overweight if 
so taken. Light-weight and under-nourished 
people can, of course, advantageously. supple- 
ment the nutrition at meals by using milk as 
a beverage between meals. 

One of the most important functions of 
water, waste removal, is treated in the chap- 
ter on Poisons, to which the reader is referred 
for more complete information on this 
subject. 

_ The science of dietetics will develop rapidly 
in the future, and in a few years it will prob- 
ably be possible to be more definite than we 
have been here. At present there is much 
unknown, especially as to how far our rules 
have to be modified for the particular indi- 
vidual. Personal idiosyncrasies have to be 


Water with 
Meals 


The Digesti- 
bility of So- 
called “indi- 
gestible” 
Foods 


Avoidance 
of Fads 


58 HOW TO LIVE [ou. 7 


taken into account. Sometimes ‘‘What ij 
one man’s meat is another man’s poison.’ 
On the other hand, many have mistake) 
ideas as to their own idiosyncrasies. Fo 
instance, many people think that nuts nevel 
agree with them, when the trouble really ij 
that they do not masticate them properly 
Many think peanuts indigestible, not realiz 
ing either the importance of mastication o1 
the importance of avoiding over-roasting 
The ordinary. peanuts are over-roasted 
Peanuts very slightly roasted and very 
thoroughly masticated seldom disagree 
Others believe that bananas never agree wit 
them, when the fact is that they eat them toc 
green. The banana vender usually finds that 
the ignorant public buys his fruit best when 
its color is an even yellow, and he puts aside 
for himself the only bananas ripe and fit to 
eat, namely, those which are mottled with 
black. 

Hach individual must use his own intelli- 
gence and common sense, avoiding so far as 
he can the mistake of following a ‘‘fad’’ and 
accepting a theory without sufficient evi- 
dence; and the opposite mistake of accept- 
ing as hygienic the customs about him 
simply because they are customs, and thus 
mistaking for fads any conclusions of science 


spa 


54] FOOD 59 


which are discordant with current custom. 
' A number of investigators, including Ray- 
mond Pearl, have called attention to the im- 
portance se of variety in diet. It appears to be 
a fact that a monotonous and flavorless diet 
even tho adequate in nutritive substances and 
in calories, may fail because lack of appetite 
will result in an inadequate consumption of 
food and lowered nutrition. The importance 
of thorough mastication in order to extract 
the full flavor of food should be borne in mind 
in this connection. 

Food that can not excite the taste organs 
when rapidly passing over, may have flavor 
and relish if thoroughly chewed and tasted. 
There is, however, much popular misconcep- 
tion as to food absorption. Food that actually 
reaches the stomach will, in the absence of 
some special type of disease, be digested and 
absorbed. 

ft is a good idea to consult a physician in 
regard to one’s diet, and endeavor intelli- 
gently to follow his advice and not insist on 
one’s own diet, selected from the stand- 
point of mere self-indulgence or custom. 
Moreover, since many, without being aware 
of the fact, are affected with Bright’s dis- 
ease, diabetes, etc., in their early stages, in 
which dietetic precautions are especially 


Necessity of 
Medical 
Hxamina- 
tion 


60 HOW TO LIVE [cH. m1. 
necessary, it is well, even for those who 
are apparently in good health, to be 


medically examined as a preliminary to a re- 
arrangement of their diet along the best 


lines. 


CHAPTER IIT 


POISONS 
Section I—Elimination 


Tue life processes produce poisons as by- 
products. Were it not for the liver, which 
destroys many poisons, and the kidneys, 
bowels and skin, which eliminate poisons, we 
‘would speedily die. In fact, as it is, we almost 
always do die of poisons! The only real ex- 
ception 1s when we are killed by physical 
violence. When germs kill us it is chiefly 
by the poisons which they generate. Poison, 
therefore, is the main factor in causing old 
age and death not directly due to injury. 

It will be seen, therefore, how extremely 
important it is to reduce our daily dose of 
poisons and to eliminate as thoroughly and 
promptly as possible such poisons as are 
unavoidably introduced into the body. 

The chief organs for stich elimination .are 
the kidneys, and water is the chief agent for 
the elimination. Carrel has kept the heart 
tissue of a chicken alive in the laboratory 
by periodically washing out the poisons pro- 

; 61 


| 
| 
62 HOW TO LIVE a 
duced by its own life processes. b 
peatedly it became senile, and about to & 
but was at once rejuvenated by a thorou; 
washing out. : 

The blood needs a continuous supply i 
water, and if it does not get its requir 
quota otherwise, it will absorb water fy 
the colon, or Kener tissues, thereby recelvi 
poisons as well, and leavine the bowels d: 
and poheapeind. | 

People who habitually have drunk t 
little water, while otherwise living und 
_ hygienic conditions, often experience a r 
markable increase of health and energy } 
attending systematically to this simple b 
important need. 

Much of the benefit ascribed to miner 
waters is due to the water. Regulation | 
diet, exercise, sleep, change of scene, ar 
water are entitled to the credit for the r 
storative influence of the famous spas. Bi 
mineral waters that contain much miner, 
matter, especially purgative waters, should} 
used with great caution. | 

There is no particular advantage fro 
very free water drinking as some practis 
it, Lor example, ten to sixteen glasses dail 
Tudeed, in the ease of certain invalids, th 
may overwork the kidneys, and ove 
burden the stomach and heart. Excess 3 


§1] POISONS 63 


‘particularly to be avoided and the normal 
limit not exceeded where heart or kidney 
‘diseases exist. 
People who neglect to drink sufficient 
‘water often show a urine of high density, 
1,025 to 1,030, and suffer from symptoms of 
intestinal absorption. Headache, muscular 
and neuralgic pain, dulness and lack of con- 
centration are some of the symptoms of this 
‘condition. Indican in the urine is sometimes 
‘an evidence of such absorption. 
| Normally our sense of thirst should be 
‘our guide to the right amount of water. 
But in a large number of people, without 
‘their realizing it, the sense of thirst has 
become so blunted that they do not know 
when they need water. No rule of hygiene 
is easier to obey than water drinking and 
yet many suffer by failure to follow 1t. 
Business men, after being advised on this 
subject by the Life Extension Institute, have 
Sometimes kept themselves reminded of 
their need for internal moisture by charg- 
ing an attendant with the duty of bringing 
them a glass of water in the middle of the 
morning and in the middle of the afternoon. 
As already suggested, a good rule is to 
Grint six glasses of water daily, one on 
rising, one at each meal, one in the fore- 


i" 


y 
; 
. 


¥ 


Retention 
of Body 
Wastes 


64 HOW TO LIVE lon. om 


noon, and one in the afternoon. A larger 


amount should, of course, be taken when 


freely perspiring. 


Section II—Evacuation 


Next to the kidneys, the bowels serve to 
eliminate body poisons. Water drinking, as 
we have seen, serves to facilitate elimina- 
tion both through the kidneys and through 
the bowels by preventing the absorption of 
the colon poisons into the blood and their 
consequent transfer from bowel elimination 


to kidney elimination. 
If the human body be likened to a steam- 
engine, its wastes correspond to the ashes. 


The injury which comes from the reten- 
tion of the body’s waste products is of the 
greatest importance. The intestinal con- 


tents become dangerous by being too long 


retained, as putrefying fecal matter con- 
tains poisons which are harmful to the : 
body. Abnormal conditions of the intestines 
are largely responsible for the common 


headache malady, and for a generally 


lowered resistance, resulting in colds and 
even more serious ailments. Constipation 
is extremely prevalent, partly because our. 
diet usually lacks bulk or other needed con- 


stituents, and so retards climinatian, but. 


SSS es 
ie Od Fa 


2] POISONS 65 


artly also because we fail to make the effort 
» eliminate regularly, thoroughly, and often. 
Constipation, long continued, is by no 
eans a trifling matter. It represents a con- 
ant and cumulative tax which often ends 
| very serious consequences. 

Free water-drinking between meals when 
le stomach is empty, and especially before 
eakfast, is beneficial in constipation. Free 
ater-drinking at meals may prove consti- 
ating. Hxcess of water should be avoided 
7 the very feeble or those suffering from 
art trouble or dropsy. 

The best regulators of the bowels are 
ater and foods. Foods should possess 
ficient bulk to promote the action of the 
testines and should contain a due amount 
‘laxative elements. Foods which are espe- 
ally laxative are prunes, figs, most fruits 
cept bananas, fruit juices, all fresh vege- 
bles, especially greens of all sorts, wheat- 
"an, and the whole grain cereals. Oils and 
its are also laxative but can not be used in 
ifficiently large quantities to produce very 
xative effects without producing loss of 
petite. Foods with the opposite tendency 
te rice, boiled milk, fine wheat-flour in 
‘ead, cornstarch, white of egg. 

‘The use of wheat-bran in cereals, in bread, 


Water- 
Drinking 


Laxative 
Foods 


Bran and 
Agar-Agar 


Mineral Oils 


Avoiding 
Drugs 


Enemas 


66 - HOW TOV E [oH. 1 


and even in vegetables is a preventive | 
constipation, as is also the use of agar-aga 
an oriental seaweed product. This is n 
digested and absorbed, but acts as a wate 
carrier and a sweep to the intestinal tra 
It should be taken without Henan ee wi 
laxative drugs. 

Purified paraffin oil is cents good | 
an intestinal lubricant to assist the food 
slip through the intestinal tube at tl 
proper rate of progress. ‘Taken sever 
times a day, oil may retard secretion of ga 
tric juice and also interfere with absorptic 
of food. Light weight people should ther 
fore take it on retiring and use it wi 
caution. 

It is advisable, in general, to avoid catha 
tics except under medical supervision, sin 
certain drugs are often very harmful whi 
their use is long continued, and the long 
they are used the more dependent on the 
the user becomes. Laxative drugs, ev 
mineral waters, should never be us 
habitually. . 

The occasional, but not habitual, use 
an enema (with warm water followed ; 
ways by a second enema of cool water, 
prevent relaxation) is a temporary e 
pedient. otis. q 


2.] POISONS 67 


The much advertised ‘‘internal baths’’ 

ith special devices are often harmful and 

hould be avoided. 

Massage of the abdomen, deep and thor- {fassageof 
: on 

ugh, with a creeping movement of the ends 

f the fingers on the left side of the ab- 

omen from above downward, also promotes 

ie process of defecation. 

The normal man and woman should find 

0 difficulty in having complete movements 

seularly two or three times a day by 

erely living a reasonable life, being care- 

il especially to avoid overfatigue, to in- 

ude sufficient bulk in the food, to take regu- 

ir exercise, including, in particular, breath- 

lg exercises, and to maintain an erect car- 

age. 

Many people fail to correct constipation 

y diet because they do not eat enough of 

ie foods recommended. Bulky green vege- 

bles and fruits are of low fuel value and 

Tge quantities may be eaten without over- 

atrition. Hnough should be eaten to pro- 

uce the bowel action necessary, avoiding, 

‘ course, overloading or irritating the 

iomach or bowels. 

‘High-seated water closets, so often found [ow-Seatea 

| institutions, hotels and private houses, Closets 


trae 


Number of 
Defecations 


Establishing 
Proper 
Habits 


68 HOW TO LIVE [oH. m 


often favor constipation, as they do not per 
mit of the proper physiological attitude u 
defecation. They prevent the individua 
from exercising abdominal pressure so es 
sential for this function. Such seats shouk 
be made much lower than they are, or th 
feet should rest on a foot-stool, in order t 
attain the proper attitude for thoroug 
emptying of the intestine. 

Observations on the manlike apes shov 
that they defecate three or four times : 
day. Few of the human family have sue 
ideal movements. Millions are conscious 0 
some shortcoming in this regard, and doubt 
less millions more suffer from some short 
comings of which they are not conscious 
Many believe they have free movement 
when actually they are suffering from ; 
sluggishness in the rectum and other part 
of the lower intestine. A rectal exami 
nation often reveals unsuspected fees 
residues. 

The natural instinct to defecate, like man 
other natural instincts, is usually deadene 
by failure to exercise it. Civilized life make 
it inconvenient to obey this instinct a 
promptly as, for instance, a horse does 
The impulse to go to stool, if neglected eve 


five minutes, may disanneee There are fe 
> 


Phe ea 
fa 
5 


2) - POISONS 69 


ealth measures more simple and effective 
han restoring the normal sensitiveness of 
his important impulse. It may require a 
ew weeks of special care, during which 
old water enemas at night, following evac- 
ation by paraffin oil injection, may be 
eeded. It would be an excellent rule to 
isit the closet immediately after the noon 
nd evening meals, as faithfully as most 
eople do after the morning meal, until the 
eflex is trained to act at those, the most 
atural, times for its action. 

Before leaving the subject of intestinal 
oisoning, we may here again mention the 
nportance of avoiding the poisoning which 
omes from too much protein. This poison- 
ag is probably due largely to the decompo- 
ition of protein in the colon. 

‘One proposed method for reducing this de- 
omposition of protein is through the use of 
ulk. It is no longer thought that sour milk 
as any advantage over other forms of milk in 
mproving the bacterial flora of the intestine. 
rofessor Rettger and others have shown 
hat it is not possible as Metchnikoff thought 
¢ implant the Bulgaricus bacillus in the in- 
estine. It is possible, however, to implant 
he Acidophilus bacillus and to greatly reduce 
he putrefactive forms of bacteria that flour- 


i 
; 


Use of Sour 
Milk 


Evidences 
of Injury 


Vee 


70 HOW TO LIVE [ou. 1 


ish in the average adult intestinal canal. Th 
Acidophilus bacillus thrives on milk sugai 
and it is this factor in milk which is respons 
ble for such benefits as have been experience 
in the administration of sour milk. It i 
claimed that reliable cultures of Acidophilu 
bacilli, especially when administered wit 
liberal quantities of milk or milk sugar, wi 
quickly transform the bacterial flora to th 
types prevailing in early life of a non-putre 
factive form. 

The odor and character of the stools ar 
indicative of the extent to which our diet 1 
injuring us. The odor is less offensive 1 
the diet is low in protein and thorough! 
masticated. 


Section II1J]—Posture 


One of the simplest and most effectiv 
methods of avoiding self-poisoning is b 
maintaining an erect posture. In an ere¢ 
posture the abdominal muscles tend to re 
main taut and to afford proper support o 
pressure to the abdomen, including the greg 
splanchnic circulation of lane blood-vessel; 
In an habitual slouching posture, the bloo 
of the abdomen tends to stagnate in th 
liver and the splanchnic a sys 6 canst 


a 


3] POISONS 71 


. feeling of despondency and mental con- 
usion, headache, coldness of the hands and 
eet, and chronic fatigue or neurasthenia, 
nd often constipation. 

A slouching attitude is often the result of 
lisease or lack of vitality; but it is also a 
ause. 

There is some reason to believe that ‘‘the 
onsumptive stoop’’ leads to tuberculosis 
artly through the lowering of resistance 
esulting from the poisoning produced by a 
hronically relaxed abdomen. 

There is no present evidence, however, 
hat only flat-chested people are susceptible 
0 tuberculosis. Tuberculosis may occur in 
ny type of chest. 

Many persons who have suffered for years 
rom the above-named symptoms have been 
elieved of them after a few weeks of cor- 
ect posture, sometimes reenforced by the 
rtificial pressure of an abdominal sup- 
orter and by special exercises to strengthen 
he abdominal muscles. 

Lying face downward with a pillow under 
he abdomen presses the blood out of the 
ongested splanchnic circulation. 

Breathing exercises are also very useful 
or correcting the chronic evils of bad pos- 
ure. Exercises taken when lying on the 


oer 
aS to ro 


The ‘“‘Con- 
sumptive 
Stoop” 


Breathing 
and Posture 


Standing 


and Walk- 


ing 


back, by raising the legs or head, strengthe 


72 HOW TO LIVE — [om 


the abdominal muscles. Slow, dcbp breath 
ing, through the nose, while lying on th 
back, with a weight on the abdomen, sue 
as a bag of sand—2 to 4 lbs.—is beneficia 

In walking, the most common error is t 
slump, with the shqulders rounded, the stom 
ach thrust out, the head thrust forwarc 
chin up, and the arms hanging in front 0 
the body. To those who walk or stand i 
this fashion, let it be known that this is th 
‘‘habitus enteroptoticus,’’ or asthenie droor 
It is characteristic of those with weal 
muscular and nervous systems. : 

To set the shoulders back and squan 
them evenly, to keep the chest high and wel 
arched forward, the stomach in and the ned 
perpendicular, like a column, and the chit 
in, are simple fundamental measures tha 
most people know and ee people diem 
gard. 

One should have a sense of the firmness 01 
tautness of the abdominal muscles and no 
of flabby relaxation. When one changes ¢ 
slouching posture into an erect posture 
there is a sense of having reversed the wa} 
the body hangs, as it were, on ie spina! 
column. . 

After years of wrong posture it is difficult 


$3] POISONS 73 


Mm first to get the knack of true posture. 
But when this is found it gives a curious 
sense of poise and ease. 

The war has given to millions of men, 
and women also, the desire to have a mili- 
tary carriage, and created a new apprecia- 
tion of an erect posture from an esthetic 
point of view. 

The perfect physical poise which places 
the muscles, organs, circulation, and even 
the brain and nervous system in harmonious 
relationship, adjusted for the best achieve- 
ment, is well exprest in sculpture dating back 
to 500-600 3.c., when the Spartans attained 
supremacy in Greece. This same poise and 
symmetry is shown in modern sculpture of 
fine types of manhood and womanhood. 

It is not enough to have an erect carriage 
and a well-poised head. We must also have 
well-directed feet. Itis pitiable to think how 
the work of a fine head may be impaired by 
misdirected feet. Weak foot, and its final 
stage, flat foot, are more common among 
women than they are among men, because 
it is not a purely local condition in the arch 
of the foot, as so many suppose, but pri- 
marily due to a general weakened condition 
of the leg muscles that support the arch. 
The more vigorous exercise of boys as com- 


The Feet 


Toeing 
Straight- 
forward 


Chairs 


74 HOW TO LIVE [on mm, 


pared to that of girls protects them in some 
degree from this malady, and, also from the 
hideous and deforming types of shoes with | 
pointed toes which contribute to weak feet. | 


Weak feet are gradually converted into 


flat feet by faulty standing and walking pos- 


ture and lack of leg exercise. Toeing out, 
whether walking or standing, so commonly 
noted among girls and women, places a 
great strain upon the arches of the foot. 
The correction of this fault by persistent. 
toeing in, Indian fashion, and daily exercise 
of the leg muscles and wearing of proper 
shoes, will do much to prevent flat foot.* — 

Not only in standing, but in sitting, erect 
posture has been found to be a much more 
important factor in the maintenance of good 
health than is generally supposed. A rocker, 
or any other chair which tilts, is restful to 
the abdominal circulation, if the lower back 
is properly supported. Bad posture is com- 
mon among sedentary people. The ordinary 
chair invites it. Every chair should be mod- 
eled like most modern automobile seats, on a 
curve to fit the back. Almost any chair can 
be corrected by plaeing a cushion so as to 
support the hollow of the back of the sitter. 
The responsibility for correct posture rests, 


* See SUPPLEMENTARY Nores for detailed instructions. 


| 
93] POISONS 75 


however, on the individual and not on the 
chair. " 

In sitting at a desk or table, when reading 
or working, the common fault is to adopt a 
sprawling attitude, with the shoulders 
hunched up, the elbows stretched outward, 
the body too far away from the desk or 
table, and the weight resting on the buttocks. 
Very often the desk or table is too high and 
the arms can not rest easily upon it, thus 
causing a continuous strain on the structures 
around the shoulder-joints. 

To correct this fault, use if possible a 
sufficiently high chair with a back that 
curves forward. Sit well back in the chair, 
but close to the desk, so that the fleshy inner 
part of the forearms may rest easily upon 
its surface without pushing up the shoulders. 

When it is necessary to lean over a desk, 
acquire the habit of inclining the body for- 
ward by bending at the hips and not by 
distorting the chest. 

The arms should hang easily from the 
shoulders and the elbows should not rest 
upon the table. The shoulders should be 
evenly square, as in the correct standing pos- 
ture. In right-handed people, the light should 
fall over the left shoulder or directly from 
above. The body should rest upon the full 


t, 


4 
Sitting 


Posturein 
Children 


76 HOW TO LIVE | [cH. m 


length of the thighs, not dolely on the 
buttocks, and the feet (not legs) be crosset 
and resting lightly on the ground on thei 
outer edges. In other words, the positior 
should be freed from strain, especially 
strain of special groups of muscles. 

Pains, erroneously ascribed to rheumatism 
or Lagton, are often due to faulty posture, 
Writer’s cramp and many other needless 
miseries are often caused by neglect to de- 
velop proper postural habits in working ¢ 
reading, 

In children faulty posture may mar the 
future of the individual by causing spinal 
curvature and physical deformities that in- 
terfere with physical and mental efficiency 
throughout life, and often lower the resis- 
tance to disease. Deep breathing through 
the nose and ‘‘setting up” exercises are of 
inealeulable importance in such eases. | 

The various types of faulty posture are a 
numerous that they can not be listed here. 
Having once grasped the meaning of cor- 
rect posture, however, we can form a 
standard for ourselves, and any departure 
from this standard should be looked upon 
as a menace to health. As in the case of 
eye-strain, work, worry, and drink, much de- 
pends on the original physical and mental 


Poe SSS eat 


4 


ae POISONS (i 


endowment of the individual as to how much 
harm results from faulty posture. But al- 
ways some harm results. 

The teaching of proper standing, proper 
walking and proper sitting should be a part 
of all school discipline as it is at military 
schools, especially as there is the temptation 
to crouch over the school-desk—which is 
usually the source of the first deviation from 
natural posture. An infant before it goes 
to school usually has a beautiful, erect car- 
riage, with the head resting squarely on the 
shoulders. 

A correct posture is attractive from an 
esthetic point of view, and for that reason 
is sure again to become fashionable with 
women, after a due reaction from the pres- 
ent slouching vagary. It is also closely asso- 
ciated with self-respect. We know that any 
physical expression of an emotion tends re- 
flexly to produce that emotion. Therefore, 
not only does self-respect naturally tend to 
brace a man’s shoulders and straighten his 
spine, but, conversely, the assumption of 
such a braced-up attitude tends to ‘‘brace 
up’? the man’s mind also. Tramps and 
other persons who have lost their self-re- 
spect almost invariably slouch, while an 
erect carriage usually accompanies those 


: 


Teaching 
Correct 
Posture 


Posture and 
Character 


Habit-form- 
ing Drugs 
and Patent 
Medicines 


; 

2 en 

* | 
q 
{ 

De: | 

a 


4 HOW TO LIVE = (ou. mh 


feeling their respectability. We jokingly ree 
fer to those whose self-respect verges on 
conceit as ‘‘chesty,’’ while we compliment | 
one who is not so extreme by saying, “He, 
is no slouch.”’ 

Between the slouch and slink of the dere- 
lict and the pompous strut of the pharisee, 
or the swagger of the bully or the dandy, 
there is the golden mean in posture, which 
stands for self-respect and self- confidence, 
combined with courtesy and consideration 
for others. 


Section IV—Poisons from Without hid 


The poisons which hitherto have been men- 
tioned are those developed within the body, 
especially in the intestine. It is not alone 
important to keep down the total amount of 
poisons produced within the body. It is 
equally important to exclude the entrance of | 
any additional poisons from outside. : 

Among the poisons which must be kept 
out of the body should be mentioned habit- 
forming drugs, such as opium, morphine, 
cocain, heroin, chloral, acetanilid, alcohol, 
caffein, and nicotin, The best rule for those 
who wish to attain the highest physical and 
mental efficiency is total abstinence from all 
substances which contain poisons, aeeding 


4 
of 
rc 
a 
ie 


§4.] POISONS 79 


spirits, wine, beer, tobacco, many much- 
advertised patent drinks served at soda- 
water fountains, most patent medicines, and 
even coffee and tea. Many so-called patent 
or proprietary medicines contain habit-form- 
ing drugs, especially morphine, coal-tar 
preparations, caffein, and alcohol, and de- 
pend largely for their sale upon the effects 
of these harmful substances. Harmful pre- 
servatives and adulterants in foods, such as 
saccharin, should also be avoided. 

For some persons the easier, tho not 
the ideal, mode of improvement will be by 
substituting the milder drugs for the 
stronger—beer for spirits, weak tea for 
beer. The exact extent to which the milder 
poisons are injurious has not yet been scien- 
tifically settled. Tea, for instance, if very 
weak and used moderately, is, presumably, 
not injurious to any marked degree to 
healthy persons. The trouble is, however, 
that sensitive people do not keep moderate. 
In fact, the natural tendency of drug-craving 
is in the opposite direction, from weak drugs 
to strong ones, as from beer to spirits. In 
actual fact, it is much easier to abstain than 
to be moderate. It should also be noted that 
the lax spirit in which many people make 
an exception to the rules of health in favor 


Reducing 
the Habit 


oe 


Aleohol 


80 HOW TO LIVE [om mm 


of sorhe mild indulgence is very likely to 
lead to the making of many other excep- 
tions until they are, without knowing it, 
carrying a heavy load made up of scores of : 
little items of harmful indulgence. More- 
over, experiments at the Pasteur Institute 
have shown that the long-continued use of 
very minute doses of poison ultimately pro- 
duces appreciable harm. Hach person must. 
decide for himself how far he chooses to de- 
part from previous habits or common cus- 
toms for the sake of physical efficiency. The 
object here is to state exactly what, in our 
present state of knowledge, is believed to be 
the truth. 

Those with feeble digestions or unstable 
nervous systems are especially harmed by 
these poisons. A family history of nervously 
inclined people calls for rigid care in sucll 
matters. 

Scientific experiments have resulted in the 
interesting discovery that the. alleged 
‘strength’? obtained from beer, ales, and all 
intoxicating beverages is a delusion and a 
snare. The poison simply gives a temporary 
feeling of greater strength through paralysis 
of the nerves which make us feel fatigue, 
But the strength does not exist. On the con- 
trary, the user of alcohol in excess is weaker 


4. POISONS 81 


ter taking it. Special classes of workmen 
ave been tested as to their efficiency under 
quor in small amounts and without it en- 
rely, and it was invariably found that the 
quor was a handicap, altho invariably the 
orkmen thought they could work harder by 
said! Alcohol numbs the sense of fatigue 
ad so deceives the user. It is not a stimu- 
nt but a narcotic. The habit of taking a 
ektail before meals is doubly harmful, 
scause it is taken on an empty stomach 
id because it poisons the system more 
uickly than when mixed with food and re- 
ined in the intestines. 

Jt is well known that people who indulge 
alcohol show less resistance to infectious 
seases than abstemious individuals. The 
wralysis of the white blood-corpuscles is 
ie of the strong arguments against the use 
‘alcohol. The experience of life insurance 
mpanies in England and America has 
early shown that even the ‘‘moderate’’ use 
alcoholic beverages shortens human life.* 
Dr. Stockard has also shown in mice, on 
hich he has experimented, that the effect 
‘alcohol on the germ-plasm is distinctly 
jurious. It is a fair inference that the 


* See “Alcohol” in SUPPLEMENTARY NOTES. 


Alcohol ane 
Infectious 
Diseases 


[Tobacco 


82 HOW TO LIVE [ox. | 


use of alcohol by parents tends to dama| 
their offspring. 

The evils of tobacco have not been | 
much studied and are not so well unde 
stood as those of alcohol. But every athlet 
trainer observes that the use of tobac 
lessens physical fitness. The ordina) 
smoker is unconscious of this and often d 
nies it. He sometimes says, ‘‘I’ll stop smo! 
ing when I find it hurting me; it doesn 
hurt me now.’’ The delusive impressid 
that one is well may continue long aft 
something has been lost from the fitness | 
the body, just as the teeth do not ache unt 
the decay has gone far enough to reach tl 
nerve. 

At Yale and at Amherst it has been foun 
by actual measurement, that students n 
using tobacco during the college course he 
gained over the users of tobacco in weigl 
height, growth of chest, and lung ecapacit 

Professor Pack, of the University of Uta 
finds that tobacco-using athletes are di 
tinctly inferior to those who abstain. Pr 
fessor Lombard, of the University of Mick 
gan, finds that tobacco lessens the power ‘ 
the voluntary muscles, presumably becaus 
of the depressing Bae on the central ner 
ous system. There is also much ome 


3 | POISONS 83 


ental evidence to show that tobacco in ani- 
jals induces arterial changes. The present 
jell-marked upward trend of mortality from 
seases of the arteries offers a good reason 
; heeding such evidence and taking the 
ife side in every controversy regarding it.” 
1 view of the tremendous increase in the 
msumption of tobacco due to its use by the 
‘idiers this subject is of widespread im- 
ortance and requires close scientific study. 
he tobacco problem bids fair after the war 
) become one of the major problems of 
ablic and private health. 

‘The poisons so far mentioned are limited 
» the amounts taken. Infections with 
erms, however, bring in poisons, the quanti- 
es of which tend to increase with the multi- 
lication of the germs. It is, therefore, espe- 
ally important to avoid infections. We 
nould not depend altogether on the protec- 
on of our health officers. We must guard 
ur own individual bodies. 

Infections enter the body through the skin 
r mucous lining. The common cold is be- 
eved to enter by the nose. We may avoid 
sposure to infection from grippe and com- 
ion colds by keeping away from congested 
ublic places when there is an epidemic of 


*See “Tobacco” in SUPPLEMENTARY NOTES, 


Germs 


Colds and 
La Grippe 
Germs 


Tuberculosis 
Germs 


| 
84 HOW TO LIVE [om 


grippe or colds, or when we are ourselve 
fatigued or for any reason likely to ce 
cold. 

The infections of common colds are alway 
to be found in the nasal passages and bi 
come active when the individual is subje 
to fatigue or indigestion or both. The li 
bility to catch cold is greater when th 
mucous lining is injured. Nasal douches ai 
injurious and impair the protective abilit 
of the mucous membrane. They should t 
used only on prescription. A very gentl 
warm spray of weak salt and water may t 
used when the nose is filled with soot an 
dust. The fingers should be kept from tk 
nose. Handkerchiefs should be frequentl 
changed, or small squares of gauze used an 
subsequently burned. | 

The germs of tuberculosis may be inhale 
from sprayed moist sputum or from drie 
sputum. Scientific opinion now favors tk 
view that children are often infected by col 
taminated milk through the digestive trae 
Destruction of the sputum of consumptive 
and protection of the milk supply, sanital 
dairies, exclusion of tuberculous, cows an 
hogs, and pasteurization of milk, are in 
portant Prevoryg) measures. : 


4] POISONS 78 


Raw milk also may convey germs of septic 
immer complaints. 

Spitting on the floor spreads disease as do 
yughing and sneezing, especially when the 
gray they cause is in front of other peo- 
les’ faces. 

‘Suitable wire netting will guard us from 
ialaria and yellow fever, the infections 
rought by mosquitoes and flies. As some 
ne has said: ‘‘A yard of sereen in the win- 
ow is better than a yard of crape on the 
oor.’’ The greatest triumph in connection 
ith the building of the Panama Canal was 
ot the engineering but the reduction in the 
eath-rate among the workers, which, on ac- 
yunt of these insect-borne diseases, had 
reviously prevented the successful execu- 
on of the undertaking. 

‘Not only is it desirable to screen from 
losquitoes, but to put oil on any body of 
ater where they breed. Even a small 
uddle can breed millions of mosquitoes. No 
mpty tin cans should be allowed to collect 
bout the kitchen door; they gather rain- 
ater and soon breed mosquitoes. 

We take in many disease germs through 
dod or drink. Every year 300,000 people 
ithe United States are victims of typhoid. 
‘0 elude the typhoid-germ we need first of 


ae 


Mosquito 
borne Ma 
laria and 
Yellow 
Fever 


Ty phoid- 
free Water 


Typhoid- 
free Milk 


The 
"Ty phoid- 
fly”’ 


86 HOW TO LIVE [cH. © 
all pure water. Where hygienic water ha 
been used a very large proportion of th 
deaths from typhoid has been eliminate 
But when one is in doubt as to the purity ¢ 
water, it is advisable to boil water in orde 
to destroy possible typhoid germs and othe 
dangerous germs and impurities. Wher 
boiling is not feasible, it is desirable to us 
chlorinated lime (ordin ae bleaching pow 
der) in the drinking water (one part t 
200,000—shake up and leave several mir 
utes). If water of doubtful quality has 4 
be drunk, it should be at the middle or en 
of a thee when the healthy stomach cor 
tains plenty of gastric juice, which to 
hmited extent has the power to kill germ: 
There is also danger from germs in swim 
ming-tanks that are not filtered or refille 
constantly, or chemically purified as Db 
chlorinated lime. : 
Another measure for avoiding typhoid : 
to pasteurize milk. Food that is liable t 
contain typhoid or other dangerous germ: 
such as raw oysters, and milk from typhoi¢ 
infected localities, should be avoided. 3 
In protecting the fuga against all kind 
of impurities which i injure the body, we mus 
remember that the carrier of typhoid fevel 
the common house-fly, deposits typhoi 


a 


t.] POISONS 87 


arms on the food, through which the germ 
taken into the system. The most effective 
ethod of fighting flies is by preventing 
leir breeding. Their favorite places for 
is are horse-manure, but they will breed 
1 almost any mass of fermenting organic 
aterial. The ordinary manure pile is a 
ablic nuisance and not an efficient way of 
mserving fertilizer. Screened or well 
zaled vaults or pits should be used or the 
anure should be removed and distributed 
1 the fields at frequent intervals, at least 
ice a week. There is probably less loss of 
rtilizer by such distribution even of 
green’’? manure than in the ordinary barn- 
ird pile that is subject to the solvent action 
‘ rain for many months. Garbage-pails 
iould be kept tightly covered. Fly-paper 
id fly-traps should be used. Houses should 
» screened, and, in particular in the pantry, 
ie food itself should be screened. Flies 
°e usually thirsty in the morning. By ex- 
dsing a saucer of one per cent. of formalin 
ution, the flies will be tempted to drink 
lis morning cocktail and pay the death- 
nalty. 

Flies occasionally gain Joho to the 
suse in spite of the most careful screening. 
he fumes of burning Pyrethrum powder 


Other 
Vermin 


Hookworm 


88 HOW TO LIVE [ow 3 


(Persian insect powder), used in the pr 
portion of 2 Ibs. per 1,000 cubic feet of a 
space, will either kill or stupefy flies an 
mosquitoes, so that they may be swept u 
and effectually destroyed. It may be di 
tributed in pots and pans, and ignited afte 
sprinkling with alcohol. 

Ticks should also be carefully enteral 
nated, as they are sometimes responsible fe 
such ees as Rocky Mountain spotte 
fever, African tick fever, and other infe 
tions. The bedbug is also by no means th 
harmless creature which it-is generally cor 
sidered. To its credit are placed such mal: 
dies as relapsing fever. The flea has bee 
responsible for such terrible diseases as th 
plague, and often is carried by rats to huma 
habitations. The louse is one of the dires 
offenders in the insect line, as it must tak 
the responsibility not only for many case 
of typhoid fever, but for the dread plagu 
of typhus, which has ravaged the Europea 
armies, also for so-called trench fever. | 

Holes ures disease is to be avoided by no 
treading barefoot on ground polluted by vie 
tims of the disease, by preventing soil- pollu 
tion through the proper disposal of humai 
excrement, and by screening all water 
closets. 


eT a ee toe 


§ 4.) POISONS 89 


Cleanliness is important for avoiding in- 
fections, and bathing is important for 
cleanliness. The hands, the face, and finger- 
nails should be kept clean, especially before 
meals. Any cut or erack in the skin or 
mucous membrane may let in germs when 
the spot is dirty or is touched by dirty 
hands. This is why surgeons are so scru- 
pulously clean. Super-cleanliness probably 
also explains the extraordinary low mortal- 
ity of Jewish rabbis as a class. 

The Japanese were pioneers in war hy- 
giene. Their custom of bathing before going 
into battle is being followed so far as 
possible by Western nations. Clean bodies 
and clean clothes protect the soldier from 
tetanus (lockjaw) and other infections fol- 
lowing wounds. 

The need of cleanliness is particularly 
great for those who work in factories, mines, 
and other places where dirt is likely to be 
carried to. the mouth by the hands. Prob- 
ably many diseases get a foothold in this 
way without the victim realizing in the least 
that they were due to his carelessness and 
lack of cleanliness. 

_ Shaking hands, when the hands are soiled, 
probably spreads disease very considerably. 


Cleanliness 


Perspiration 


Sex 
Infection 


fd 
| 


| 
90 HOW TO LIVE — [ex mt 


Here, as elsewhere, esthetics and health go 
hand in hand. A person who does not ia 
daily is pretty certain to earry on his skin 
some perspiration which, while he may be 
unaware of it, gives forth an offensive odor. 

Cleanliness is promoted by perspiring 
prior to bathing. Fivery one knows the ex- 
hilaration which follows a healthy perspira-| 
tion. Of course, the most beneficial method 
of securing perspiration is the method ap-' 
plied to the trotting horse—vigorous a 
cise. In fact, one of the benefits of exercise 
is NeKenerntlon, When a person can not or 
will not take exereise, perspiration can be 
induced by hot baths. Such extreme meas- 
ures ought not, however, to be taken too 
often. How often will depend on the cor- 
pulence and other circumstances of each in- 
dividual. Sweating may be overdone, and 
should never be pushed to the extent of ex- 
haustion. The function of the skin in re- 
moving wastes from the body is much less 
important than formerly supposed. The ad- 
vice of a physician is desirable. It should 
be remembered that all of us perspire ine 
sensibly as well as visibly. | 

Some of the most serious and wideepréall 
altho usually unmentioned, infections are 
those from the venereal diseases, with a 


§ 4.] POISONS OT 


whole train of terrible consequences, such as 
blindness, joint-disease with heart-complica- 
tions, peritonitis, paralysis, and insanity. 
They are to be avoided by living a life 
hygienic and clean, not only in body but in 
mind and heart. From even the narrowest 
interpretation of hygiene, a decent life is 
necessary for the maintenance of health. 
This is a special subject on which most peo- 
ple are extremely ignorant. It is seldom 
realized, for instance, that all prostitutes are 
diseased. This was found to be the case in 
an investigation in Glasgow. 

Some have questioned this statement, but 
exceptions to this rule are not numerous 
enough to lessen the menace materially from 
the class. It should be further borne in mind 
that practically all immoral women are dis- 
eased, whether they come within the class of 
professional prostitutes or not. 

Dr. Rosenau says: ‘‘Eivery boy and girl, 
before reaching the age of puberty should 
have a knowledge of sex, and every man and 
woman before the marriageable age should 
be informed on the subject of reproduction 
and the dangers of venereal diseases. Super- 
ficial information is not true education. On 
the other hand, it is a mistake to dwell un- 
duly upon the subject, for in many instances 


92 HOW TO LIVE [oH. m1, 


the imagination and passion of youth are in- 
flamed by simply calling attention to the 
subject.’’ | 

The Life Extension Institute can furnish 
special pamphlets covering this important 
topic. 

The loss of citizens to the State from the 
sterilizing influence of gonorrhea upon the 
productive energy of the family, and the 
blighting destructive effect of syphilis upon 
the offspring offer extremely serious prob- 
lems for preventive work. : 

It is a matter of grave significance as 
affecting our social structure that the 
venereal sick-rate in our fighting forces is: 
less than that in civil life, partly due to the 
restriction as to alcohol in the camps and 
the provisions made for wholesome games 
and amusements for the soldier, as well as dis- 
ciplinary measures and medical prophylaxis. 
It has been demonstrated that the soldier can 
be healthy, happy and efficient without dissi- 
pation or drugs such as alcohol. 


Section V—Teeth and Gums 


There is one source of poisoning and in- 
fection so universal as to need special men- 
tion. This is infection through the mouth. 
Considered from the standpoint of efficiency, 


§5.] POISONS 93 


the modern mouth is out of adjustment with 
modern conditions—or, perhaps we should 
say, modern conditions are out of adjust- 
ment with it. The mouth contains numerous 
bacteria that flourish within its portals, but 
the mouth secretions and the mucous mem- 
branes do not seem to have the protecting 
power which is often manifest in other re- 
gions of the body and which protects an 
animal in a state of nature. Wild animals 
are not subject to caries or dental decay, 
as are man and domesticated animals. 

There are two forms of mouth-danger that 
should be clearly differentiated. Dental 
caries, or decay, is at first largely a chemical 
process and affects the tooth proper. Pyor- 
thea, or -Rigg’s disease, affects the tissues 
surrounding the root of the tooth, and is ac- 
companied with infection by pus bacteria, 
and possibly also by animal parasites, 
termed endameba. Scrupulous cleanliness 
of the mouth largely prevents both of these 
maladies. 

In caries, or dental decay, plaques or films 
of mucin from the saliva form on the tooth- 
surfaces and enclose bacteria and particles 
of carbohydrate food, which undergo fermen- 
tation with the formation of lactic acid, 
Which dissolves the lime salts on the surface 


Mouth- 
dangers 


Pyorrhea 


Systemic 
Injuries 
from Mouth 
Infection 


an 


94 HOW TO LIVE — [oH. mi 


of the teeth, leaving only the organic matter, 
This organic matter is then attacked by 
bacteria. Putrefaction sets in, and you have 
acavity. This cavity is, of course, a menace, 
as it harbors various forms of bacteria, 
which may infect the general system through 
the root canals, or the digestive system by 
being swallowed with the food, and also 
gives rise to infection at the root-tips. | 

Pyorrhea is an infection of the gums or 
tooth-sockets. It begins beneath the edges 
of the gums that have been injured and espe-, 
cially where there has been an accumulation 
of tartar or lime-deposit. As the infection 
progresses and destroys the membranes that. 
attach the root of the tooth to the socket, a 
pocket is formed around the root, and the 
tooth becomes loosened. It is said by compe- 
tent judges that this disease is responsible 
for far more loss of teeth than is decay. _ 

But this is not the only evil. In the pocket 
pus is continually being formed and dis- 
charged into the mouth and swallowed. 
Also, as the teeth rise and fall in their dis- 
eased sockets in ordinary chewing, bacteria 
are forced into the circulation and may be 
earried to distant parts, where they work 
harm according to their nature, selecting 


§5.] POISONS 95 


tissues for their operation in which they 
ean best thrive. | 

The most dangerous form of mouth infec- 
tion is infection at the root tip, induced by 
organisms of low vitality that do not form 
pus but are, nevertheless, often very virulent 
(streptococcus viridans) and may cause 
serious disease in other parts of the body. 

It was formerly supposed that the ill- 
effects from such conditions as dental ab- 
scess and other pus foci were wholly due to 
the toxins or poisonous products thrown 
into the blood-stream by the bacteria at the 
focus. It is now known, however, that the 
bacteria migrate into outside tissues through 
the blood- and lymph-streams. In joint 
affections, they clog and obstruct the small 
blood-vessels, interfering with the nutrition 
of the joint-tissues, causing deformity and 
enlargement, as in arthritis deformans, as 
well as in acute inflammation, such as rheu- 
matic fever. Indeed, this condition of sub- 
mfection, or ‘‘focal infection,’’ is coming to 
be recognized as a far more important cause 
of disease than the time-honored autointoxi- 
sation, a term which has been greatly 
abused and misused. | 
This focal infection can arise in many 
parts of the body beside the tooth sockets, 


Focal 
Infection 


96 HOW TO LIVE [oH. m 


i.e., the tonsils, the nasal cavities, middle 
ae. prostate gland and seminal vesicals an¢ 


appendix. : 
Autointoxi- The term ‘‘autointoxication’’ should prop 
oper erly be restricted to conditions where poisor 


arises from changes in the tissues or in th 
activities of cells or organs, whereby sub 
stances are released into the circulation 11 
quantities harmful to the organism; in othe 
words, where the secretions of the body ar 
altered, either in character or quantity, 
such a degree as to cause injurious effects 
such as over-activity or under-activity 0: 
the thyroid gland, or suprarenal gland. ; 

The poison from undigested food, or fron 
decomposing intestinal contents, poten bi 
termed ‘‘intestinal intoxication,’’ or ‘‘tox 
emia,’’ rather than efter ea 2 0: 
‘‘self-poisoning,’’ as it is actually due to in 
fection from outside sources. Intestina 
toxemia is, no doubt, a fairly frequent caus 
of illness, but it has lately been shown tha 
stagnant bowels may cause true infection by 
micro-organisms that penetrate the tissues 
and that many conditions ascribed to in 
testinal stagnation and the resultant chemica 
poisoning may actually be due to focal in 
fection, or subinfection, arising in other re 
gions. 


5.) POISONS . oF 


The light that has lately been thrown on 
hronic sources of focal infection has cleared 
ip many of the mysteries surrounding the 
ausation of certain obscure affections— 
hronic rheumatism, arthritis deformans, 
ertain forms of anemia, goitre, chronic 
leart and kidney troubles, diabetes, ulcer 
f the stomach, duodenum, etc., and other 
orms of chronic disease, especially those 
hat have proved resistant to known methods 
f treatment. 

There are many cases where the so-called 
ocus has apparently become established be- 
ause of general bodily neglect and a gen- 
ral lowering of resistance, in which the 
‘ocus, even tho it be the mouth, has partici- 
vated, and permitted the successful activi- 
ies of germs or parasites. After the focus 
las been established, however, it is often an 
mportant and may be a deciding factor in 
feeping up the general diseased condition 
f the body. 

This principle of focal infection, well es- 
ablished as it is, should not be accepted too 
iterally, or given too wide an application, 
mut no one can question the importance of 
eventing the bacterial hosts of the mouth 
Tom getting into’ the system, or the impor- 


Lowered 
Resistance 


Keeping the 
Mouth 
Aseptic 


Over- 
dentistried 
Teeth 


. General 
Hygiene 


Vigorous 
Use of 
Jaws 


98 HOW TO LIVE roe m 


tance of getting them out, if we have un 
warily permitted them to enter. : 

Not all the ills that flesh is heir to are 
caused by mouth-infection, but enough of 
them are to more than justify a vigorous 
and world-wide campaign for the better care 
of the teeth and for a thorough search for 
mouth infection in every case of obscure 
disease. 

Gum infection is not always due to con- 
scious neglect. Some people do not know 
how to cleanse the teeth properly. Others 
have tissues of low resistanee, and need to 
give extra care to tooth- and gum-cleansing 
under the closest dental supervision. Others 
have spent large sums for dental work that 
has filled the mouth with crowns and bridges 
difficult to keep aseptic or surgically clean. 
There are various means which the indi- 
vidual can use to prevent or cure these 
dental evils. | 

First, the importance of thorough atten- 
tion to general personal hygiene, in order 
that a general resistance to mouth infection 
may be built up, can not be over-emphasized. 

The eultivation of normal eating habits 
with respect to the vigorous use of the jaws 
by thorough mastication, and the eating ol 
hard, resistant, crusty foods every day i 


wy 


5 POISONS 99 


je next desirable means of tooth and gum 
ygiene. 

A leading dentist expresses the hope that 
ome day the human animal, like other ani- 
aals, will, through a correct diet, be able to 
et along miro the aid of the tooth brush ; 
ut he adds that, in the meantime, we Head 
9 advocate more tooth-, gum- and tongue- 
leaning rather than less. Teeth should be 
leaned night and morning and after each 
ieal, if possible, by rapid circular rotation 
f the brush, brushing from the gums toward 
he tips of the teeth, including both sets of 
ums in the same stroke. Strong pressure is 
ot advisable. Rapidity of movement is the 
mportant point. This stimulates the circu- 
ation and increases the resistance of the 
ums and cleanses the teeth at the gum 
margins from the accumulations of tartar 
yhich are at first soft and easily removable 
y a brush. 

A brush should be used with bristles that 
re of different lengths, so that the innermost 
revices of the teeth may be reached. Pure 
vhite soap and a medium or soft brush used 
igorously with a rotary motion will efh- 
iently protect gums and teeth. 
it is not generally known that decom- 
osing material tends to collect on the 


Cleansing’ 


Kind of 
Brush 


Tongue 
Brushing 


Tooth- 
Powders 
and -Pastes 


Dental 
Floss 


Emetin 


oh 

1 
fe 
i 


i 
100 HOW TO LIVE = [om | 
root of the tongue and are more often re 
sponsible for foul breath than stomach condi 
tions. Scrape the root of the tongue and no 
whether thefe is odor from the scraping. © 
The root of the tongue should also b 
carefully cleansed with the tooth-brush. B: 
taking care not to hit the roof of the out 
gagging is avoided. 
Tooth-powders and -pastes may be aad 
but should not be the main reliance. Per 
haps once a day for their use is ofte 
enough. Some powders, if used too freely 
are liable to thin’ the enamel of the teag 
unduly. ) 
The use of dental floss silk between th 
teeth, provided care is taken not to press 1 
against the gums, is also helpful. ‘ 
A number of investigators have reporte¢ 
the presence of an animal parasite, the 
endameba buccalis, in all eases of pyorrhea 


and it is claimed that this parasite may be 


one of the causative factors of this disease 
Emetin, the active principle of ipecac, whick 
has been successfully used in amebic dysen. 
tery, is now employed in the treatment of 
this trouble. Such a remedy should only be 
used in connection with thorough surgical 
treatment and dental prophylaxis. It is 
claimed that in the early stages of pyorrhea 


5.) POISONS . 101 


4 mouth-wash composed of two drops of 
uid extract of ipecac to a half-glass of 
vater 1S very serviceable, and as at that 
tage a mouth-wash is entirely harmless, it 
thould be tried, especially as it is now 
Jaimed that some degree of pyorrhea or of 
mdamebic infection is almost universally 
resent. 
Considerable doubt has been lately 
hrown upon the endamebic theory and it 
ret lacks scientific proof. Ipecac does seem, 
lowever, to check recession of gums and 
nay do so by its direct action on the gums 
md not through any effect on the endameba. 
For an alkaline dentifrice, there is nothing 
etter than lime-water, made from coarse, 
inslaked lime. Alkaline washes are very 
uperficial in their action, however, while 
ruit acids curdle and thus render remov- 
ible the mucin plaques and prevent the for- 
nation of tartar. They also cleanse the 
ongue and membranes of the mouth gen- 
rally, which may be important sources of 
nfection. These acids are found in grape- 
uice, orange-juice, apples, and vinegar. 
such mechanical cleansing is particularly 
mportant before retiring, as it is usually 
luring the night that the most damage is 
vrought. 


sa 


Alkaline 
Dentifrice 


Food Acids 


frosion 


Periodic 


Hxamina- 


tion 


Saving 
Teeth 


| 


102 HOW TO LIVE tox | 


The advice of the dentist should 
sought as to the condition of the teeth, espe 
cially as to whether there is any erosion | 
destruction of enamel, before using eithe 
acid or alkaline washes exclusively. 

Periodic examinations and cleanings b 
the dentist are the only safe measures. 1| 
the dentist has facilities for giving pre 
ventive treatment by specially cleaning th 
teeth, he should be visited every othe 
month. If such a program is adopted, i 
will generally be found unnecessary to visi 
him for any other purpose. 

Some dentists and physicians have unti 
lately given too much attention to the savin; 
of teeth, without fully realizing the danger 
of infection from the mechanical device 
employed. The teeth should not be ex 
tracted on mere suspicion and withou 
proper effort to save them, but it is fa 
more important to save a heart or a kidney; 
or a set of Joints than it is to save a tooth 
This is not to say that all bridge- and crown 
work is improper, but that such work shoulc 
only be of a character that will permit o: 
surgical cleanliness in the mouth, and tha 
such teeth should always be eee uiied by 
the X-Ray, when there is evidence of sys 


18. POISONS 103 


jemic disease in order to be sure that the 
‘oots and sockets are not infected. 

' In early life the jaws should be carefully 
examined by both dentist and doctor in 
order to determine whether or not the 
proper development is taking place. If 
apper and lower teeth fail to fit well to- 
gether, extra strain is placed upon certain 
teeth and the sockets are liable to injury 
and infection. Faulty development can 
often be corrected and deformities that in- 
terfere with proper mastication and place 
a strain on certain teeth can thus be avoided. 
The temporary teeth should not be al- 
lowed to be lost by decay. Thorough dental 
and home care should prevent this. If 
cavities form, they should be filled under 
proper precautions and the teeth should be 
saved until the last minute, unless they are 
causing infection. 

Amazingly good results from _ teeth- 
hygiene have been shown in a_ Boston 
asylum, which cares for over 300 children. 
Before the introduction of a dental clinic 
mto this asylum, infectious diseases—diph- 
theria, mumps, scarlet fever, pneumonia, 
measles, whooping-cough, tonsillitis, chicken- 
pox, croup, etc.—had been occurring for 
four years at the rate of over 80 cases per 


Irregulari- 
ties of 
Teeth 


The 
Temporary 
Teeth 


Teeth and 
Infectious 
Diseases 


104 HOW TO LIVE 


year, but for three years aly the dent 
oe was established the average was | 

3 per year. | 

In a recent series of 10,000 routine a | 
examinations at the head office of the Insti. 
tute, 60 per cent. were found with infected 
roots. Among 200 individuals there were 
205 foci of infection found. 

Prolonged treatment of infected toll 
where systemic disease is present is haz 
ardous. Jixtraction is the safer course. The 
benefit of the doubt should be given to the vital 
organs and not to the teeth. 

Pulpless, or so-called dead teeth, especially 
those that have shown root tip ees even 
tho such infection has apparently subsided, 
are always points of least resistance. Such 
observation as we have had warrants the gen- 
eral counsel that teeth of this latter type be 
removed, altho conservative dentists more 
often advise to the contrary. : 


CHAPTER IV 


ACTIVITY 
Section J—Work, Play, Rest and Sleep 


In order to live a hygienic life it is not 
only necessary, as shown in the foregoing 
three chapters, to supply the body with 
wholesome substances and to exclude un- 
wholesome substances, but it is also neces- 
sary that the body should at times act, 
and at other times be inactive.. There are 
two great forms of activity, work and play; 
and two great forms of inactivity, rest and 
sleep. All four of these are needed in the 
healthy life and in due relation to each other. 
The whole personality should be utilized 
and energized in a daily rhythm. When, as 
too often happens, the equilibrium and mu- 
tual proportions of the various wholesome 
elements in a well-rounded life have been 
lost, the balance should be restored if possi- 
ble the next day. If a physician has had 
his’ sleep broken, he should aim to make it 
up at the earliest, opportunity. If the after- 
hoon exergig@ has had to be omitted, an 


108 


The Daily 
Rhythm 


Adjusting 


the Propor- 


tion of 
Work and 
Play 


106 HOW TO LIVE [cH 
extra amount should be taken as soon as 
possible. Some people find that while it is 
difficult to live a complete life every single 
day, it is quite within their power to give 
every element its due proportion in each| 
week, taken as a whole. To go a step far-| 
ther, when the balance has not been kept 
even in a week as a whole, the next week 
should be modified to compensate. But it is! 
ideal to make the day, not the week, the: 
unit. It is almost as absurd to relegate all 
our exercise to Saturday afternoon as to| 
do all our eating on Sunday. 

It is distinctly unhealthful either to over- 
do or to underdo work, play, rest, or sleep. 
‘‘Moderation in all things’’ is a pale that is 
particularly important in this realm. Not) 
all people are in need of exercise, nor are! 
all in need of rest; but almost every one: 
needs to change his “pEOpeye ae between the 
two. To-day many people are suffering 
from too much or too little work. For in- 
stance, the inerease in disease of the heart 
is often due to nervous overstrain com- 
bined with either too much or too little 
physical exertion. oa 

The remedy for the evils of idleness is 
obviously to find some useful work which 
will inspire real interest an 


1] ACTIVITY 107 
[here are few things more necessary to a 
aormal healthy life than to have purposeful 
work. It is one of the greatest blessings, 
out too many miss the joy of it; some be- 
sause their work has gone to the extreme 
x drudgery, and others because it has 
shrunk into nothingness and futility. Work, 
vhen done with a zest, is a wonderful tonie. 
\ great dream or ambition in life often 
jalances personal ailments and _ nullifies 
heir potency. Sometimes people become ill 
yecause their personality, hungry for work, 
$ given nothing but self-study to feed upon. 
[his is the self-imposed curse of the idle 
‘ich. 

Eixertion of any kind is usually pleasant 
it first, and ought never to degenerate into 
nere drudgery. It may do so when too 
drotracted or when the conditions are such 
is to destroy the worker’s genuine interest 
n his work. Unfortunately the extreme di- 
vision of labor in modern industry, with 
ts resulting monotony and impersonality, 
aas largely destroyed the instinctive liking 
tor work activity. Probably the chief cause 
a labor discontent is, in the last analysis, 
the joylessness of the working hours. This 
largely explains why the movement to re- 
Juce working hours is so strong, why so 


: j 
us . 


Fy 9 
rahe ee | 
‘ont 

a t . 
ae J F / 
: ‘4 a) . rt 


| 


' 


108 HOW 0 LIVE tom? 


little and so poor work is done and why 
therefore, wage-earnings are so small.. Th 
problem of wages and hours would be o: 
the way to solution if we could solve th 
psychological problem of adapting factor. 
work to our human nature. 

In order that the workman shall be in 
terested (and therefore effective and con 
tented), we must understand his psycho 
logical nature and satisfy his great funda 
mental instincts, such as the instincts o 
loyalty, self-respect, and pride in workman 
ship. 

The modern Juvenile Court recognize 
that the boys who are arrested for throwin: 
stones are often simply satisfying thei 
legitimate instincts, and that the best mean 
of preventing Me, conduct is to provid 
playgrounds. 

Our soldiers abroad are kept at thei 
work not by their pay, but by the instinctiv. 
impulsion of self-sacrifice, loyalty, and self 
respect. They are the same men whom w 
have expected to be contented at. monot 
onous work motivated only by the desire fo 
pay. When they return from the absorbin 
pursuit of war to the humdrum of the work 
shops, they will rebel at mechanical indus 
try. We must make industry more whole 


1) ACTIVITY 109 


(ome and healthful; not only by better sani- 
ation and ventilation, or by teaching the 
vorkman how to keep his bodily functions 
foing properly, but by enabling him to ob- 
ain mental health and live a complete all- 
round life. 

In addition to the great evil of labor with- 
mit the incentive and energy supplied by 
he instinct of workmanship, there are other 
yossible abuses to be avoided. Methods of 
eventing or correcting overstrain vary 
reatly, according to the kinds of over- 
train. In general, overstrain of any kind 
ends to overfatigue. -Overstrain is to be 
woided, therefore, by paying heed to Na- 
ure’s fatigue-signals as soon as they ap- 
year. A very moderate degree of fatigue is 
erhaps normal, but anything that ap- 
roaches exhaustion should be avoided with 
he utmost care. 

“Working hours should be so arranged as 
® enable the worker to recuperate fully 
vernight, partly from sleep | and partly 
tom the recreation enjoyed in leisure be- 
ween work and sleep. 

“Some factories are introducing a practise 
thich might well be made general, of in- 
errupting the work in the middle of the 
norning and the afternoon by a ten-minute 


a ne 


Prevention 
of Over- 
strain 


Working 
Hours 


Variety of 
Work 


Monotony 
and Inter- 
ruption 


¥ 
Vig 


& RE AES 
‘let 
Se Hay ea: 


110 HOW TO LIVE [on 1 


recess during which the noise of machinery 
is stopt and the employees take calisthenie 
or simply converse or do whatever oy | 
dividually choose. 

Variety of work is especially needed in 
modern times, when specialization tends ti 
lead men to extremes. Changes in worl 
which prevent a sense of monotony wil 
greatly increase the power to work. # 
clerk will do more work, and do it mor 
effectively, if he is occasionally allowed 
something else to do than to foot up columns 

Tf the monotonous strain of performin; 
numerical additions is interrupted a fev 
times daily, the adding faculty of the brau 
is given much-needed rest. Many men fi 
the higher rank of workers complain of th 
many interruptions which they suffer, bu 
if they would welcome these interruption 
instead of allowing themselves to be irri 
tated by them, each interruption woul 
serve the purpose of a vacation. It is in thi 
way that some of the greatest workers, lk 
Gladstone, have been enabled to areomolig 
so much. | 

The strain of modern life is apiiotiral 
special rather than general. Often the strai 
comes on some one muscle or organ. Moder 
industry is so constituted that the individuse 


1] ACTIVITY 111 


strains one part of the body while other 
garts are in need of exercise. 

‘One of the organs which is most com- 
nonly strained in modern life is the eye. In 
ts modern use, the eye is constantly focus- 
ng at a short distanee. To look at the 
1orizon is therefore a rest. The reflex evils 
Tom eye-strain are great and numerous and 
ire often incorrectly ascribed to entirely 
lifferent causes. Headaches, nausea, and 
lizziness are especially frequent results of 
‘ye-strain. Probably some of the break- 
lowns in middle life are due primarily to 
he reflex effect of eye-strain. 

Hye-strain is to be prevented by scien- 
ffically adapted spectacles, by care to secure 
he right kind of illumination, and in some 
ases by systematically resting the eyes. 
teading on moving trains or looking for a 
ong time at moving pictures may over- 
train the eye. One should be especially 
areful not to read in a waning light or, on 
he other hand, to read in the glare of the 
un. If one works facing a window, it is 
visable to wear an eye-shade; otherwise 
here is a struggle between the tendency of 
he bright light to close the pupil and the 
endency of the work requirement to keep 
t open. 


Hye-strain 


Mechanical 
Home 
Exerciser 


Stimulating 
Heart and 
Lungs 


Exercise 
After 
Meals 


112 HOW TO LIVE [cou. 1 


In work-shops, machinery and work 
benches should be so placed that the worker 
are at right angles to or face away—or bes 
of all, obliquely away—from the windows. I 
many cases such a hygienic arrangement i 
also economical of factory space. 

To offset the evils of a sedentary life, i | 
is advisable to spend one hour daily, or a 
least 15 minutes, in some kind of vigoro 
physical exercises. 

The rowing-machine is probably the mos 
beneficial form of mechanical home exercis 
that is likely to be followed faithfully. Sin 
ple stretching in bed when one wakes up 1 
helpful, especially if combined with breatl 
ing exercises. 

The most beneficial exercises, as a a 
are those which stimulate the heart an 
lungs, such as running, rapid walking, hil 
climbing and swimming. These should, ¢ 
course, be graduated in intensity wit 
varying age and varying degrees of vitalit; 

Gentle muscular activity after meals pri 
motes normal digestion and should be pra 
tised for a quarter or half an hour afte 
each meal, but violent exercises immediatel 
after meals should be avoided, as a larg 
amount of blood is then eneneed by e 
digestive system. 


a 


1.) ACTIVITY 113 


A very important fact for the average 
an to take into consideration is that, 
hereas he naturally gets considerable out- 
f-door exercise in summer, he allows it to 
pse in the winter. Such a decided change 
| the amount of exercise is dangerous and 
1ould be avoided by taking regular gym- 
asium exercise. Even tho a gymnasium is 
ot elaborately equipped, use can be made 
' such games as hand-ball, volley-ball, and 
her available games. 

Systematic exercise is important and bene- 
sial, even when the individual finds it un- 
teresting. The idea, which is now spread 
jroad, that exercise in which one is not 
notionally interested is of no benefit, is 
uite incorrect. A gentleman who had this 
Minion was challenged to test it and 
jeedily changed his mind. For an entire 
inter he faithfully attended a gymnasium, 
io it was an unceasing bore to him. ‘To 
S surprize he found that he had never 
vent a winter in such good health. 

(But, altho exercise when self-imposed is 
holesome, exercise to which one is natu- 
ty attracted is more so. Golf, horse- 
ek riding, tennis, usually inspire en- 
Msiasm, and enthusiasm itself is health- 
J, Walking may also do so, if the walk 


Outdoor 
Exercise in 
Winter 


Enthusiasm 
in Exercise 


The Greek 
Ideal 


- fnjuries 
from College 
Athletics 


114 HOW TO LIVE [oH 1 


has an object, as in mountain-climbing, whet 
often the artistic feelings may be enlisted im 
the sport. Working out an ideal stroke 
rowing, perfecting one’s game in polo or 
other sports, are other examples. 4 

The Greeks lifted their sports to a higher 


= 


imagination and making them a training in 
esthetics as well as in physical excellence, 
The American idea is too closely connected 
with the mere wish to win and the eee m- 


tee a evidenoe that soils aes | 
often seriously injure those who engage im 
them, altho they were originated and en: 
couraged for precisely the opposite effect. 
The value of exercise consists not in de- 
veloping large muscles nor in accomplishi ag 
athletic feats, but in attaining physical 
poise, symmetry of form, and the har- 
monious adjustment of the various parts 9 
the body, as well as in furthering the propel 
activity of cell-tissues and organs and the 
elimination of waste products. . 

Even those whose work is largely mus 
cular, unless it involves most of the muscula 
system, may do well to exercise the unuse 


val ACTIVITY 115 


nuseles. In such cases, however, Nature 
ierself produces to some extent the neeces- 
‘ary compensation by what is known as the 
law of synergic movement,’’ by which un- 
ised muscles profit by the exercise of those 
vyhich are used. 

Not only the functions of the body but 
hose of the mind require exercise—exercise 
n thinking, feeling, and willing. A’ person 
vho does not read or think loses some of 
us ability to read or think. The physical 
yorker, for instance, often allows his mind 
o become dull and sodden. The accountant 
dds up figures all day and has no chance 
0 exercise his judgment or other mental 
aculties. In the same way a person who 
loes not exercise his artistic, poetic, or af- 
ectional side will suffer its atrophy. The 
laint of Darwin that he had allowed his 
aste for music and poetry to atrophy could 
0-day be made by many intellectual spe- 
ialists. Good music is especially healthful. 

The exercise of the will is of first im- 
ortance. Many young people to-day are 
rought up so well protected that they have 
ast the power to decide for themselves. 
Vill is exercised every time a decision is 
gade. One of the advantages of all games 
8 that they require decision by the players. 


Exercise 
the Mind, 
Will and 
Emotions 


The 
Avocation 


Enjoy 
Recreation 


Pleasures 
of Walking 


i HOW TO LIVE _ [o 7 


of ovens every power. it requires th 
mind to play, the emotions to enjoy, the w 
to decide, the muscles to act, and all i 
mutual coordination. ‘ 

Since the work of most people is likely bc 
produce some unhygienie element which cal 
not be avoided, a compensation should 
sought in an avocation or ‘‘hobby,’’ to | 
practised out of regular working hours. TI 
avocation should be far removed from th 
nature of the regular work. Often the av 
cation can serve a productive purpose. Gla 
stone and Horace Greeley sawed wood « 
chopped down trees for recreation. A we 
known engineer divided his recreation b 
tween writing stories and painting picture 

But one should beware of turning his pla 
itself into work. Some people read Shak 
speare to ‘‘improve their minds,’’ and mak 
as hard work of it as tho they were stud: 
ing geometry. We should enjoy our recre: 
tions for their own sake, or else they are ni 
recreations. All work and no play make n 
only dull boys but dull men and women. 4 

In some form, every one ean secure re 
reation. If one can not play golf, or pol 
or tennis, or swim, or climb the Alps, : 
ieast he ean walk, and, if he tries, he can ¢ 


1] ACTIVITY 117 


© in good company on interesting high- 
yays and byways. 

Recreations in which more persons than 
me take part are far superior in this re- 
pect to those of a solitary nature. They 
equire a give and take, a matehing of wits, 
feeling of rivalry, and at the same time, 
Be iteuslih, 


Plays and moving picnics of the right 


haracter and free from morbid suggestions, 
f enjoyed in moderation, are hygienic. 
lomedy is generally more wholesome than 
ragedy. Laughter and success lengthen 
fe; grief and failure shorten it. , 

‘The proper kind of reading is often a 
iost beneficial type of recreation. 

‘It is best for the average individual to 
void literature that deals with the morbid 
nd pathological, that depicts and analyzes 
bnormal psychological conditions. Such 
tudies are better left for alienists. Litera- 
are of mawkish sentimentality should also 
e avoided. Within the range of sound lit- 
tature there is a wide choice of abundant 
jaterial affording healthful mental sugges- 
ons. 

Some forms of dancing combine whole- 
ome exercise, social enjoyment, and the ac- 
uirement af skill and grace, but it is 


a 


Games 


Morbid 
Literature 


Dancing 


Card- 
playing 


Suicidal 
AmuSse- 
ments 


118 HOW TO: LIVE ~~ [o | 


seldom of much hygienic value because danc 
ing is so frequently overdone, and often ir 
volves bad air and loss of sleep. In on 
large plant where the employees were e3 
amined by the Life Extension Institute, th 
management regarded the harmful effect o 
dancing as their chief obstacle to efficiency 
Many of the large force of girls and wome: 
were aecustomed to dance until late in th 
night, bringing on a condition of ae 
fatigue. 

Card-playing and similar games affor 
wholesome mental recreation for some per 
sons. However, they, too, are liable to b 
associated with late hours and other disad 
vantages even when they do not degenerat 
into gambling. In short, card-playing, danc 
ing, and many other popular forms o 
amusement often go over the border of rec 
reation and become dissipation. 

Amusements which weaken and _ 
are not hygienic. Many who need amuse 
ment make the fatal mistake of getting i 
in suicidal ways, in the saloons, dives, an 
the low dance-halls. 

Play is simply a half-way Sage betwee 
work and rest. In a hygienic life there mus 
be a certain amount of actual rest. Ever 
bodily power requires rest after exertiox 


4] ACTIVITY 119 
[he heart rests between beats. The muscles 
require relaxation after every contraction. 
The man who is always tense in muscle and 
nerve is wearing himself out. 

The power to relax, when fatigue requires 
t, is one of the most important safeguards 
ne can possess. Lying down when tired is 
a good rule. A very hard-working college 
president when asked about the secret of his 
working- “power and length of life replied, 
“My secret is that I never ran when i 
sould walk, never walked when I could stand, 
never stood when I opus sit, and never sat 
When T could lie down.’ 

-. Such rules as these are valuable, of course, 
inly when the requirements of one’s occupa- 
tion tend toward ceaseless activity. lor 
idle and lazy people the rule should be re- 
versed—never to lie down when one could 
sit, never to sit when one could stand, never 
to stand when one could walk, and never to 
walk when one could run! A complete life 
must have all in due proportion. Relaxa- 
tion is only a short vacation, as it were, be- 
tween two activities. 

Bathing and swimming supply, in their 
numerous forms, examples of both healthful 
activity and relaxation. A cold spray or 
shower, alternated with hot, affords excel- 


» 


Relaxation 


A Rule for 
the Lazy 


Bathing 
and 
Swimming 


| How. tg 


fiduce 
Sleep 
eu” 


120 HOW TO LIVE [ou 


lent gymnastics for the skin. A very h 
bath, lasting only a minute, or even a h 
foot-bath, is restful in cases of general f 
tigue. The most restful of all is a nentr 
that is, tepid, bath of about the body-he 
(besianine at 97 or 98 degrees and not a 
lowed to drop more than 5 degrees and co 
tinued as long as convenient). 

The wonderful nervous relaxation induce 
by neutral baths is an excellent substitu 
for sleep in case of sleeplessness, and often 
induces sleep as well. Neutral baths are now 
used not only in cases of insomnia and CX. 
treme nervous irritability, but also in cases 
of acute mania. When sleep occurs in a 
neutral bath, it is particularly restful. 
physician who often sleeps in the bath-tu 
expresses this fact by saying that ‘*he uleee 
faster’? there than in bed. 

Sleep may also be induced by monotonou: 
sound, or lack of sound, or the monotonou: 
Haldia of the attention. Keeping awake i 
due to continued change and intorrapyion 01 
arrest of the attention. 

Exercise taken j in the attciiens: will often 
promote sleep at night in those who find 
sleep difficult. Slow, deep, rhythmic breath- 
ing is useful when wakeful, paraly as a sub- 


ys 


: v 
1) ACTIVITY 121 
stitute for sleep, partly as an inducer of 


peer 

Sleep is Nature’s great rejuvenator, ‘and 
the bealth-seeker should avail himself of it 
to the full. Our sleep should not only be 
sufficient in duration but also in intensity, 
and should be regular. 
The number of hours of sleep generally 
needed varies with circumstances. The aver- 
lage is seven to nine. In general one should 
‘sleep when sleepy and not try to sleep more. 


‘Growing children require more sleep than’ 


‘grown-ups. Parents often foolishly sacrifice 
their children’s sleep by compelling them to 
Tise early for farm ‘‘chores,’’ or in order 
‘to sell papers, or for other ‘‘useful’’ pur- 
poses. 

~ One’s best sleep is with the stomach prac- 
tically empty. It is true that food puts one 
‘to sleep at first, by diverting blood from the 
head; but it disturbs sleep later. Water, un- 
less it induces, bladder-action during the 
night, or even fruit, may be taken without 
injury before retiring. If one goes to bed 
‘with an empty stomach, he can often get 
along well with six or seven hours’ sleep, 
“but if he goes to bed soon after a hearty 
meal, he usually needs from eight to ten 
hours’ sleep. 


\ 
A: 
i] 


: 4 
x‘ 


j 


Hours of 
Sleep 


Eating 
Refora 
Retiring 


2 et 
a: 
‘ aN 


fae 
‘ i 


122 ‘HOW TO LIVE lou. my 


Place of “It has already been pointed out that sleedl 
Sleep : . ° A 
ing outdoors is more restful than sleeping in- 

doors. 4 

Pillows Pillows, when used, should be propor- 
tioned to the dimensions of the sleeper. A 

small shoulder requires a small pillow. The 

head should lie flat, not inclined on the 

pillow. : 

A pillow is not a necessity if one sleeps 

lying prone with one arm extended above 

the head and one leg drawn up. This sleep- 

ing attitude can easily be reversed to the op- 

posite side. It has one advantage over pil- 
low-sleeping, that of not tending to round 
shoulders. This prone position is often used 

now for infants, but is seldom enjoyed by 

adults. , a 

Type of A modern ‘‘hard’’ bed is far preferable to. 
se the old-fashioned soft (and hot) feather bed. | 
Character he character of sleep depends largel on 
po the mental attitude on going to bed. ‘Ona 
should get into the habit of absolutely drop- 
ping work and eares at bedtime. If then one 
‘suggests to himself the pleasantest thought 
which memory or imagination can conjure - 
up, his sleep is likely to be far more peace-_ 
ful and restful than if he takes his worries — 
to bed, to keep him awake until sleep comes — 
in spite of them, and to continue to plague © 


ai 
4 
4 


2.) ACTIVITY 123 


jm in his dreams. If one is worried, it is a 
‘od plan to read something diverting, but 
ot exciting, just before retiring. Often 
pstruse books that require great mental 
oncentration will prove serviceable in quiet- 
ng the mind and inducing sleep. 


Section II—Serenity and Poise 


As we have seen, not only the body but 
he mind needs its due activity and rest. As 
© the mind, the important question is the 
quality of the activity rather than the quan- 
‘ity. If we are to be really healthy, our 
nental attitude must be healthy. A healthy 
mental attitude implies many elements, but 
they are-all roughly summed up in the word 
‘serenity.’’ Probably no other one hygienic 
requirement is of greater importance than 
this. Moreover, the attitude of ‘‘healthy- 
mindedness’? should be striven for not only 
in order to produce health, but as an end in 
itself, for which, in fact, even health itself 
is properly sought. In short, the health of 
the body and the health of the mind act and 
react on each other. 

- We may generally keep serene through 
following the other measures already de- 
seribed. Discontent is undoubtedly very 
often the consequence of wrong conditions 


Tnfluence #& 
Health ow 
the Chare 
acter 


The “Cause” 


Approach of 
Menstrual 
Period 


124 HOW TO LIVE [ou. 


in the body, and tho melancholy, worry, 
peevishness, fear generally appear as ari 
ing from outward conditions, there are 
usually real physical sources, existing with- : 
in the body itself. These are at times most 
difficult of recognition. A person who is 
physically ill is likely to be ill-satisfied with 
everything, without suspecting the funda- 
mental cause of the discontent. When the 
apparent ‘‘cause’’ is removed, the discon- 
tent remains none the less, and fastens itself 
on the next thing that comes along. : 
Altho some little event such as the mis- 
take of a tradesman or a eross word of a 
friend may seemingly “‘cause’”? a disagree- 
able reaction in a man if he is il] (whether 
he knows he is or not), the same ‘‘cause’” 
does not necessarily produce that same reac- 
tion at all times. When he is in a healthy 
mood, the ‘‘cause’’ may be entirely inade- 
quate to bring about the same result. : 
The near approach to the menstrual period 
in women is often accompanied by mental 
depression and physical fatigue which it is” : 
almost impossible for the sufferer to recog- 
nize at the time as caused by anything but 
‘*real’’ or outside misfortunes. : 
Other physical conditions act in the same : 
way. The hidden cause may be constipation 


2.) ACTIVITY 125 


yye-strain, or the effects of alcohol or other z 


Irugs, a sedentary life, a bad posture, or 
veak abdominal muscles; and the proper 
‘emedy may be an enema, a pair of glasses, 
\ vigorous swim, deep breathing exercises or 
in abdominal supporter, an erect carriage or 
1 general change of daily habits. A young 
nan returning from a surveying trip in the 
nountains of Colorado in which an ideal 
1ygienic out-of-door life was lived, said, ‘‘I 
lever saw so good-natured a crowd of rough 
nen. Nothing ever seemed to make them 
mgry. They were too full of exultant 
lealth.’’ 

Health for the body awakens mental 
aapacities where they exist. Failure in men- 
al work can often be traced to failure in 
jhysical health; and the restoration of 
jodily health is often essential to success in 
he tasks of the mind. This is especially 
rue of the artistic professions, where the 
sind of product is dependent so largely upon 
he state of the emotions, upon exhilaration 
ind enthusiasm. A noted sculptor who, a 
number of years ago, was ‘‘down and out”’ 
in the artistic world, after a period of years 
‘came back’’ with a masterpiece, having 
adopted a more hygienic life. 

Epictetus taught that no one could be the 


Hidden 
auses 


Mental Re- 
wards from 
Health 


influence of 
the Mind 
on Health 


126 HOW TO LIVE = [oe ™ 


highest type of philosopher unless in ee | 
ant health. Expressions of Emerson’s and 
Walt Whitman’s show how much their spir. 
itual exaltation was bound up with their 
health conditions and ideals. ‘‘Give me 
health and a day,’’ said Emerson, ‘‘and ] 
will make the pomp of emperors ridiculous.” 

But what most concerns us in this section 
is the converse proposition, namely, that the 
condition of the mind has an important im 
fluence over the condition of the body. A 
Kansas poultryman, who owns a hen which 
he claims to value at $10,000 because of her 
qualities as a breeder, a few years ago knew 
a great deal more about how to maintain the 
health of his poultry than he did about how 
to maintain his own health. Long and bitter 
experience had taught him that he obtained 
freedom from sickness among hens only bj 
being very careful to feed them on a specia 
diet; to give them drinking water at regula 
intervals—warmed in winter; to supply 
them with well ventilated and clean houses 
and so on. But, after all this, he fount 
there was one condition, which, if unfulfilled 
still precluded the realization of maximum 
possibilities. ‘‘A discontented hen won" 
lay eggs,’’ was the startling discovery 
‘‘When I see a man go into the yard ant 


$2] ACTIVITY 127 


‘holler’ loudly at the hens, arid wave his 
arms, making them scatter, frightened, in 
all directions, I say to that man: ‘You call 
at the office and get your pay and go.’ But 
when I see a man go into the yard, and call 
gently to the hens, so that they all gather 
around him and coo and cluck and eat out of 
his hand, I raise that man’s pay.’’ 

It can not be too much emphasized that 
mental perturbation affects the body in many 
ways. Shame fills our cheeks with blood. 
Pear drives the blood away. Excitement 
yuickens the heart-beat. Grief brings tears, 
the reaction of glands about the eyes. Sighs 
sause disturbances of regular breathing. A 


the rush of blood from the head into the 
abdomen. Worry will interfere with diges- 
ion and sleep. The X-ray has detected the 
arrest of the peristaltic movement of the 
stomach and intestines because of a strong 
motion. Some peculiarly constituted peo- 
dle, who take their work and obligations 
with a kind of seriousness that amounts al- 
nost to fear, can not eat anything of con- 
sequence until their day’s work is ended. 
The digestive processes seem to be at a 
standstill until then. A curious,fact is that 
strong emotion may lead to a great increase 


nS 
a 
wae 
Fi, 
Oh 
ity 
od 


vreat shock to the mind may cause fainting, 


Physical 
Manifesta- 
tions 


The De- 
mands of 
the Mind 


to cause its appearance in the urme as tho 


128 HOW TO LIVE Lou. m 


in the sugar in the blood, sometimes enough 


the person had diabetes. One man expresses 
this by saying, ‘‘bitterness of soul bonis 
sweetness even from the body.’’ 

Cannon, Crile and others have claimed that 
pain, hunger, anger and fear influence the 
secretion of the adrenal glands above the 
kidneys, causing the release of sugar in the 
blood and the experience of fatigue. Thig 
however, is disputed by others. : 

It is doubtless on account of such im 
fluences of the mind on the body that some 
persons who have attempted to improve 
their health by what they call “thoroughly 
masticating’’ their food—but who have in 
terpreted this phrase as having a purely 
mechanical meaning—have wondered why 
they were not benefited when they forcibly 
held their food in their mouths until they 
performed a certain number of chews, while 
in fact they were making a bore of eating 
and were forgetting to taste and enjoy. The 
mind and the emotions refuse to be ignoree 
in this way, and exact due penalty from the 
body when they are not satisfied. To attair 
the desired results from any hygienic meas 
ure, it is necessary, in some degree at least 
to satisfy the mind along with the body. | 


Dea oar went 
Sas 
Re ye eee Bek 


2. ACTIVITY 129 


There is in fact a danger to which some 
eople are especially subject—the danger of 
ecoming hypochondriacs from paying too 
mch attention to physical hygiene. Such 
person becomes fearful lest he is not doing 
kactly the right thing. He looks sus- 
iciously at every article of food and fears 
iat it will disagree. He fears that he has 
rained his heart; he worries over the loss 
‘an hour’s sleep; he chafes because his em- 
loyer has not given him a vacation at the 
ght time or of the right length. The hypo- 
iondriac thus neutralizes practically all the 
mefit of other hygienic measures by disre- 
irding the special measure of keeping 
rene. It might, in many cases, be better to 
sregard some rules of hygiene than to 
orry over them. 

‘On this theory carried to an extreme the 
votees of mind-cure cults have derided 
‘ery hygienic measure but one—their 
mind-cure.’’ They sometimes suceeed in 

e ‘‘real cure of imaginary ailments,’’ and 
e ‘‘imaginary cure of real ailments.’’ In 
2 latter case, the mental contentment lasts 
ly until the real ailment becomes too ag- 
essive to be ignored. But it is a great 
stake to stake everything on the simple 
source of mental equanimity. In some 


Hypochon« 
driacs 


“Mind-cure” 


Worry 


q 


130 HOW TO LIVE fou. ¥ 


cases it is criminal, as, fer instance, to re 
fuse surgery for cancer, or outdoor livin 
for tuberculosis. 

In its proper place, ‘‘mind-cure’’ is an et 
sential part of individual hygiene. In orde 
to get the benefit of the other rules, ther 
must be no worrying or watching of sym{ 
toms. After the regimen of exercise, bath: 
diet, ete, has been selected, it must | 
followed as a matter of course, with coni 
dence that it will help, and with patienc 
as to the rate of improvement which wi 
follow. 

Tt would seem that incessant, even if aia 
worry is more exhausting than occasion: 
fits of intense anger or fright or ove 
excitement, just as we waste more wate 
from a spigot left slightly open all the tin 
than from one which is alternately wide ops 
and shut.. Worry, if unceasing, will ofte 
drain away the largest store of nervot 
energy. Worry seems, as it were, to shor 
circuit nerve currents in the brain, whit 
normally form a long circuit through tl 
body. One man, with this simile befo 
him, has found he can stop worrying almo 
at will, avoid the supposed continuous sho 
circuit and save up his nervous energy un 
it is needed. 


2] ACTIVITY 131 


_ We must rejoice at things as they are; 
hey might be worse! If we should count up 
ve should be surprized to find how seldom 
he things we fear or worry about really 
lappen. It is a true proverb that ‘‘half the 
rouble never comes.’’ 

Each must learn for himself how best to 
void anger, fear, worry, excitement, hate, 
nvy, jealousy, grief, and all depressing or 
bnormal mental states. To do so is an art 
vhich must be practised, like skating or 
icycle-riding. It can not be imparted 
aerely by reading about it. 

When, as unfortunately is often the case, 
he difficulty of maintaining one’s serenity 
eems insuperable, the battle can often be 
ron by ‘‘living one day at a time.’’ Al- 
lost any one in ordinary conditions of ad- 
ersity has it within his or her power, for 
ierely one day or at any rate one hour, or 
ne minute, to eliminate the fear, worry, 
nger, or other unwholesome emotions 
lamoring to take possession. At the ex- 
iration of say the hour, or minute, the same 
Ower can be exercised for the next en- 
ting period, and so on until one is caught 
apping, after which he must pick himself 
p and patiently try again. 


Rejoice at 
Things as 
They Are 


Serenity an 
Art 


“One Day *t. 
a Time” 


The Hurry 
Habit 


Religion and 
Philosophy 


“Religion of 
Healthy- 
mindedness” 


132 HOW TO LIVE [cH. 1 


In modern life, which has been gradually 
speeded to the breakin point, many peopl 
are suffering from a constant oppressivi 
sense of hurry. Most people have ‘‘so mucl 
to do,’’ that they can not do it. This fact 1 
of ne annoyance and at the same tim 
spurs them on in the vain endeavor to catel 
up. When once it is realized that the sensi 
of hurry actually reduces the effective spea 
of work—in other words, that ‘‘the mor 
haste, the less speed’’—the situation ha 
been reached in which the individual cai 
teach himself some practical philosophy. 

An immense help in the field of mental hy 
giene is to be obtained from religion an 
philosophy, altho this is not the place to ad 
vocate any particular form of either, an 
from the standpoint of hygiene, it does n¢ 
greatly matter! One may get his chief hel 
from the Bible, from faith-healing cults 
from writers tikes Emerson, from Tagore an 
other Orientals, or from Mareus Aureliu 
and Epictetus. 

Professor William James commends th 
adoption of a ‘‘religion of healthy-minde« 
ness’? in which we renounce all wrong ¢ 
diseased mental states, cultivating only th 
healthy ones, such as courage, patience, 0} 
timism, and reverence. 


4 
\ 


2) - ACTIVITY 133 


' When the mind turns from shadow to sun- 
hine, the body also will tend to assume the 
adiance of health. Stevenson said that there 
s no duty we so much underrate as the duty 
f being happy. The habit of being happy 
mables one to be freed, or largely freed, 
rom the domination of outward conditions. 
tho the trait is apparently totally lacking in 
iome, while existing to a high degree in 
thers, experience has shown that conscious 
ultivation will develop it to an appreciable 
legree, even in very stubborn cases. As in 
ttle Pollyanna’s ‘‘Glad Game,’’ it is 
jossible to find something to be glad about 
0 every situation in life. 

Repression is injurious. All the rea- 
‘ons in favor of fear or worry should be 
iven their day in court. If these facts 
re not faced, if repression alone is 
‘ractised, represt ideas may return with 
einforcements, but, on the other hand, 
? these facts receive a fair hearing, 
forough analysis and ultimate rejection, 
hey can, so to speak, have nothing more to 
By. 

“The secret of equanimity consists not so 
much in repressing the fear or worry, as in 
ropping or ignoring it—that is, diverting 
nd controlling the attention. It does no 


The Habit 
of Happi- 
ness 


Control of 
Attention 


waking Up 
One’s Mind 


134 HOW TO LIVE Lon. 


hal 


good to carry a mental burden. “Forget it y 
The main art of mental hygiene consists in 
the control of attention. Perhaps the worst 
defect in the Occidental philosophy of life 
is the failure to learn this control. The 
Oriental is superior in such self-training, 
The exceptional man in Western civilization 
who learns this control can do the most 
work and carry the most responsibility. On 
much the same principle as the Indians used 
when their young men were trained to en- 
dure pain self-inflicted, we might well devote 
a few minutes each day to the difficult task 
of changing at will our attention from the 
thing which is engrossing it to anything else 
we choose; or, what is more difficult still, to 
blank nehinieneda: When we have sufi 
ciently strengthened this power, we can turn 
off the current of our thoughts as we turn 
off the lights and lie down to sleep in peace, 
as a trained sailor does in a storm. o 

If a person’s work is drudgery but has to 
be endured, the making up of the mind to 
endure it cheerfully, the relinquishment of 
the doubtful but ieee pleasure of 
dwelling upon one’s misery, is found to 
largely obviate the burden. - It is the mak- 
ing up of the mind which presents the diffi 
culty. The truth is that we een 


12, ACTIVITY 135 


thrink from making, without reservation, 
mportant decisions as to our future course 
yf conduct. We balk even at really com- 
nitting ourselves not to worry. A man who, 
vhen he complained of his lot, was advised 
o ‘‘grin and bear it,’’ replied that he’d have 
o bear it, but he’d be hanged if he’d grin! 
The decision which is perhaps the hardest 
o make and, at the same time, the mdst 1m- 
jortant from the standpoint of health and 
yorking-power, is the decision not to care 
00 much about the objects we are seeking 
0 achieve. We need not go so far as to sub- 
eribe to the Nirvana philosophy; a certain 
ntensity of desire is normal. But modern 
ife tends to a morbid frenzied intensity. 
Wost of us need, in the interest of mental 
iealth or sanity, to moderate our desires. A 
jusiness man who had set his heart on ful- 
illing a large responsibility nearly wrecked 
us health from worry over the outcome. 
dis wise physician prescribed that, before 
itting down to his desk each day, he should 
pend five minutes repeating and impressing 
m his mind the words, ‘‘I don’t give a 
tang! I don’t give a hang!’’ The truth is 
hat many people fail because of over- 
mxiety lest they fail. Some invalids die 
Tom an exaggerated desire not to die. 


Intensity of 
Desires 


136 HOW TO LIVE lox. n 


The very core of mental hygiene is de 
cision. Indecision or half-heartedness meani 
a mind warring with itself and wasting it) 
energies in internal friction. After a reason 
able period of debating pros and con 
the decision should be made so fully anc 
unreservedly that even that great myster 
ious part of us, our ‘‘unconscious mind,’’ i. 
fully committed. The truth is we seldon 
use all our reserve power. Usually we alloy 
part of our mind to hold back. He who learn 
to make every decision a clear-cut, whole 
hearted decision adds enormously to hi 
mental health and effectiveness. | 

The force of habit is much stronger thay 
most people realize, and makes it difficull 
especially at first, to effect a change. Late1 
as partial successes become more frequent 
the benefit of habit is gradually transferre 
to the other side, becoming a help instead 0 
a hindrance. | 

A helpful precept, when one is failing 2 
some crucial undertaking from his ver 
over-anxiety to succeed, is to replace th 
ambition to succeed by a determination {i 
pass the crisis unruffled, whether one suc 
eeeds or fails, ‘‘He that ruleth himself 1 
greater than he that taketh a city,’’ and 11 
cidentally if we rule ourselves we are fa 


a ACTIVITY es 


nore likely than otherwise to take the city, 
f that be possible at all. 

An ideal course of conduct implies a con- 
stant readiness, after all has been done 
which can be done, to renounce one’s fever- 
sh desires and accept whatever higher 
jowers decree, even if it be death. This is 
me of the supreme aims of every great 
hilosophy or religion. Job said, ‘‘Tho He 
lay me, yet will I put my trust in Him,”’ 
id Christ exclaimed, ‘‘If it be possible let 
his cup pass from me; nevertheless, not as I 
mill, but as Thou wilt.’’ 


so oe a A 


CHAPTER V 


HYGIENE IN GENERAL 


ia] 
ad 


Section I—The Sixteen Rules of Hygiene 


Tur aids to health discust in the preced- 
ing chapters may be summarized in specific 
formulas classified under the four heads, Air, 
Food, Poisons, and Activity, corresponding 
to the four chapters, and under sixteen sub- 


heads, corresponding to the sixteen sections. 
- 


j. AIR. 
1. Ventilate every room you occupy. 
2. Wear light, loose and porous clothes. | 
3. Seek out-of-door occupations and ree 
reations. 4 
4. Sleep out, if you can. 
5. Breathe deeply. 


II. Foop. 
6. Avoid overeating and cee 
7. Eat sparingly of meats and eggs. 
8. Eat some hard, some bulky, some ra 
foods. : : 


138 


| 


1] HYGIENE IN GENERAL 139 


9. Eat slowly. 
10. Use sufficient water internally and ex- 
ternally. 


[T. Potsons. 


11. Eliminate thoroughly, regularly and 
frequently. 

12. Stand, sit and walk erect. 

13. Do not allow poisons and infections to 
enter the body. 

14, Keep the teeth, gums and tongue clean. 


V. Aoctrvity. 


15. Work, play, rest and sleep in modera- 
tion. 
16. Keep serene and whole-hearted. 


The application of these rules to one’s 
aily life must be varied with each indi- 
idual. The most practical method is for 
le individual to begin the improvement he 
ould seek by constructing a typical day’s 
rogram in which time is provided for, say, 
reathing and other exercises in bed, bath, 
jlet, walk to business, meals, amusements, 
i¢., with special notes and memoranda as to 
1e particular faults of omission and com- 
lission to be corrected. One might also, as 
‘enjamin Franklin records in his autobi- 
graphy, keep a daily record for a week as 


The Rules 
Interrelated 


' Any one ailment has a far-reaching effec 


140 HOW TO LIVE [om ¥ 


to how nearly the program is lived up to, 
By dint of such and other stimuli, the transi 
tion in habits can be made, after which the 
‘rules’? cease to be rules, as carrying any 
sense of restriction, and become automatic 


like putting on or taking off one’s clothes. 


Section II—The Unity of Hygiene 


The above rules embody our preachment 
on individual hygiene. We have stated then 
as sixteen separate kinds of procedure. 
actual life, however, our acts can not be go 
separated. The neglect or observance * 
one rule carries with it, to some extent, th 
neglect or observance of other rules. Fo 
instance, one can not take muscular exercis 
without, to some extent, taking breathing e3 
ercises. Swimming serves as a means of 
cleanliness, of skin gymnastics, a general 
exercise, and of amusement. A game o 
tennis implies the practise, to some exten 
of at least five of the sixteen rules. | 

The human body is a ‘‘harp of a thousan 
strings,’’? which are intended to harmonize 
If one of them is out of tune, it is likely t 
cause discord throughout, while to tune u 
one helps the harmony of all. 


throughout the system. It is because 


2.] HYGIENE IN GENERAL 141 


his far-reaching effect that the ‘‘one idea’’ 
pecialist in medicine has so often thought 
is particular specialty to be the one and 
nly gateway to all therapeutics and hygiene. 
‘he oculist is liable to look at all ailments 
s related to the eyes; the dentist as. related 
9 the teeth; the mental hygienist as related 
9 wrong habits or attitudes of mind. If we 
xamine their claims, we find that they are 
sually right in their affirmations, tho wrong 
1 their denials. It is their affirmations in 
thich we are here interested. They find that 
ie ailments within their own special province 
stend in unsuspected ways, and to a surpriz- 
ig degree into seemingly remote fields; and 
iat to remedy the special defect which they 
am treat, will often go a long way toward 
esmedying numerous other ailments. 

It has already been noted that eye-strain 
ads to an astonishing number of serious 
srvous affections, and that corrective eye- 
lasses will often work wonders for remedy- 
1g those ailments and improving the gen- 
al health. There may be other unhygienic 
mditions equally responsible for these 
7mptoms, and the correction of which may 
toduce equally wonderful improvement. 
‘ertigo may be due to eye-strain, or it may be 
jae to wrong posture or to pressure of wax 


Medical 
Specialists 


Remote 
Effects of 
Ailments 


Popular 
Detusions 


142 HOW TO LIVE [oH y 
on the ear-drum. Diabetes may be aggra 
vated by too much sugar, by infected too h 
sockets, or by too much worry. Tuberculosis 
may be due jointly to indoor-living, lack of 
exercise, wrong diet, wrong posture, sexua 
excess, alcohol, nerve-strain, and numerou it 
other preconditions, beside infection witl 
the tubercle bacillus. The social evil cai 
be fought not only directly by attack . 
prostitution, and by appeals to self-control 
and moral ideals, but also indirectly by 
diminishing the consumption of alcohol and 
other drugs, for alcohol not only produces 
abnormal sexual desire but reduces th 
strength of will by which sexual desire is rf 
prest. Forel asserts that the social evil ca 
not be controlled until the use of alcohol as 
a beverage is abolished. ‘ 

As already stated the low sickness rat 
from venereal disease in our army is largel 
due to the restrictions as to alcohol and tI 
elimination of the saloons from the imm 
diate vicinity of camps, and provision 
wholesome recreation. 

It is not uncommon for people to ¢ 
tribute their ailments to the less importai 
rather than the more important cause, al 
so fail to get the best benefits of hygier 
mee: people bemoan the fact that they § 


2.] HYGIENE IN GENERAL 143 


29 a draft and ‘‘therefore’’ caught cold, 
fhen what they most needed was not to 
eep out of drafts but to keep in such con- 
ition that drafts would do them good, not 
arm. Benjamin Franklin, a century ago, 
elieved, what we now know to be true, 
that people who live in the forest, in open 
arns, or with open windows, do not catch 
old, and that the disease called ‘a cold’ is 
enerally caused by impure air, lack of ex- 
rcise, or overeating.’’ 

Most people who are ‘‘overworked’’ are, 
lore properly speaking, simply the victims 
[ bad air, bad diet, poisons, or worry. They 
elieve that because they are tired it must 
e work which is hurting them. The man 
ho breaks down in middle life commonly 
nagines that he has ruined his health by 
verwork. The college girl thinks she has 
ained her health by. study. All these ‘‘over- 
orked’’ people seek to prove their case by 
10wing that they improve in health when 
iven a vacation. This simply shows that 
‘bad condition can often be remedied by 
nproving the general health in any way 
hhatever, even if the primary source of the 
ifficulty is not reached. ‘They are un- 
oubtedly working beyond their working 
apacity; but their working capaeity is only 


So-called 
“Overwork”’ 


An All- 
round 
Regime 


144 HOW TO LIVE [ox. % 


a fraction of what it would be if they took 
exercise, were not constipated, did not eat 
too much, abjured alcohol, or ceased to 

Worry sonia If they lived hygienically. 
in these respects, the work which was a drag 
might be an inspiration. A physician of 
wide experience says that every day men 
come to him broken down in health, im 
variably telling him that they have over- 
worked; and yet upon questioning them he 
finds that none of them works as hard as 
he. Their breakdown was due to the terrible 
load of unphysiological habits which they 
had been carrying—a load so great that 
scarcely any work could be carried in addi- 
tion. " 

Other examples might be given of ascribing 
ailments and disabilities to the* less im- 
portant instead of the more important 
causes. The error is almost always made 
of resting the blame on only one cause. In 
consequence most health-seekers fall into the 
error of making only one correction in theiz 
daily régime of life. One ceases alcohol 
drinking, another gives up tobacco smoking, 
another gives up coffee, a third ceases using 
all ‘‘red meats,’’ another turns ceuciarii 
another adopts a raw food diet, anothe1 
takes up outdoor sleeping, another adopts @ 


3,] HYGIENE IN GENERAL 145 


laily game of golf, another embraces a 
nental healing cult another takes up thor- 
ugh mastication. But great and perma- 
lent results require the adoption of an all- 
‘ound, well-balanced régime. 


Section JII—The Obstacles to Hygiene 


It is not enough that the individual should 
now how to live. Knowledge is of no avail 
vithout practise. Mr. Moody, the evangelist, 
mce said of religious conversion, ‘‘ Merely to 
now is not to be converted. I once boarded 
train going in the wrong direction. Some 
ne told me my mistake. I then had knowl- 
dge, but I did not have ‘conversion’ until I 
ected on that knowledge—seized my travel- 
ag-bag, got off that train, and boarded one 
‘oing in the opposite direction.’’ Many peo- 
le are on the wrong train in hygiene, as in 
eligion, and know it. They are traveling 
ast to that kind of perdition which in the 
nd unhygienic living always brings. In fact, 
great many people practise unhygienic 
abits more through indifference than 
hrough ignorance. Most people have ac- 
uired, by imitation of their neighbors, a 
reat number of unhygienic habits and have 
ontinued in these habits for so many years 
hat they can not get rid of them, except 


Effart of 
the Wilk 


146 HOW TO LIVE (om. ¥, 


through a great effort of will. This effort 
they are usually unable or unwilling to put 
forth unless very strong incentives are 
brought to bear. Often—in fact, if the truth 
were known, usually—they wait until ill 
health supplies the incentive. The man who 
is most receptive on the subject of health 
conservation is, in the majority of cases, the 
man who has just had some ominous warn- 
ing of coming ill health; altho there is now 
a small but increasing number who do not 
wait so long, men who pride themselves on 
keeping ‘‘in the pink of condition.’’ These 
are the men who are rewarded for then 
efforts by enjoying the highest reaches ol 
working-power. 
2 ei The ordinary man, in ordinary good 
Health health, does not want or thinks he does not 
want to live hygienically. He sees all sorts 
of imaginary objections to adopting 2 
hygienic life, and closes his eyes to its rea 
and great advantages. One of the objec 
tions often trumped up is that the practise 
of hygiene costs too much—that it can only 
be a luxury of the rich. It is quite true thai 
here, as elsewhere in human life, wealth con 
fers great advantages. The death-rat 
among the rich is always less than tha’ 
among the poor. And yet the rich have un 


3.) HYGIENE IN GENERAL 147 


aygienic temptations of their own, while 
he poor, on their part, are far from living 
ip to their opportunities. 

‘There are really only two material disad- 
vantages from which the poor suffer in their 
ypportunities to live a healthy life: One is 
mhygienic housing, both at home and at 
york; the other is unhygienic toil. It must 
ye admitted that millions of unfortunates 
ire unable individually to remedy these two 
lisadvantages in their lot in life. Yet they 
an, even in these two respects, accomplish 
nuch if they take an intelligent interest in 
iygiene. The graduates of tuberculosis 
janatoria are largely among the poor and 
hey are doing much good missionary work 
nh securing better ventilation, both in the 
lome and in the work-room. ee find this 
yossible partly by insisting on more open win- 
lows in home and workshops, partly by chang- 
ng their homes for others better equipped 
vith windows and perhaps sleeping-porches, 
x situated in the suburbs instead of in the 
ity, partly by changing their occupations, 
yartly by getting the cooperation of their 
mployer or simply by cooperating with him 
vhen he is ready to do his part. The work- 
fan can also accomplish something through 
he trades unions, especially in regard to 


Missionaries 


148 HOW TO LIVE [cr 


hours of work. Employers will increasingly 
cooperate in this movement, as they come to 
realize that the securing of efficiency in their 
workmen is to their interest, and that mo- 
notony, toil so impersonal as to be uninter- 
esting, long hours, and other unhygienic ele- 
ments which are now, through sheer care- 
Jessness, often imposed on their workmen, 
reduce, in the end, their own financial profit, 
Except for the evils mentioned—those of 
housing and working conditions—there are 
few people so poor that they can not buy the 
means of living a healthy life. In fact, hy- 
giene is one of the few precious gifts which 
can be had almost for the asking. Most peo- 
ple can sleep out-of-doors, if they will—if i 
no other way than by the so-called indoo: 
window-tent—or can take deep-breathing ex 
ercises without cost. It costs nothing t 
stand, sit, and walk erect, to evacuate thor 
oughly, regularly, and frequently. It cost 
less than nothing to avoid overeating ant 
overweight, and to be totally abstinent from m 
aleohol and tobacco. 
aa Alniost all can allow ensue time fo! 
meals to eat slowly. Coarse and raw food 
are always to be had and are usually 
cheaper than the conventional soft, coneen: 
trated, cooked foods. In fact, meat, eggs, anc 


3.) HYGIENE IN GENERAL 149 


ike foods are among the most expensive and 
he least desirable. If we compare the cost 
f flour and of the other cheapest food ma- 
erials with the cost of oysters, one of the 
learest, we find that the latter is fifty times 
is expensive as the former for the same 
‘ood value. This takes no account, of course, 
the expenses involved in cooking either of 
hem. It has been proved by actual ex- 
yerience that one can live in the best of 
iealth on food costing as low as thirty-five 
rents a day, exclusive of the labor of pre- 
jaring, cooking and serving. This is possible 
mywhere in America within fifty miles of a 
ailroad. The only real objection to living on 
his minimum expense is the lack of variety. 
The following is a brief list of foods in 
iscending order of cost per 100 calories of 
ood value, the cheapest being at the be- 
‘inning and the dearest at the end: glucose, 
orn-meal, wheat-flour, oatmeal, cane-sugar, 
alt pork, rice, wheat bread, oleomargarine, 
leans, peas, potatoes, butter, milk, cheese, 
ieef-stew, ham, mutton-chops, beef, eggs, 
nd oysters. If the foods in this list be 
cooked up, in the table given in the Suppre- 
tentary Norss, for their protein, fat, and 
arbohydrate contents, it will be seen that 
well-balanced ration is possible without the 


Food 
Costs 


as 
ate 


150 HOW TO LIVE a | 


use of expensive foods. In fact, among the 
cheap foods are some consisting mostly o! 
protein, some consisting mostly of fat, anc 
some consisting mostly of carbohydrate 
For instance, cheap sources of protein art 
skim milk, beans, cheese, and peanuts. Cheay 
sources of fat are oleomargarine and cotton 
seed-oil. Cheap sources of carbohydrate 
i.e., starch and sugar, are bread, bananas 
potatoes, rice, glucose, and even ordinary 
sugar. If a diet selected for cheapness i 
not at first well balanced, a judicious ad 
mixture of one or more of the foods jusi 
mentioned will restore equilibrium. ‘ , 
Repaid Thus, most of the rules of hygiene cos 
“cu nabhine to observe. Even when hygiene is 
costly at first, the cost is usually repaid i 
the end many times over. To sleep out-of 
doors eosts some extra blankets, bedding 
clothing, and roll curtains, but these no 
only save the cost of heating an indool 
sleeping-room, but save also the cost of il 
health. There is no better economy than te 
keep one’s working- -power. T'o lose it means 
to lose its earnings and to have, in addition 
the heavy expenses of mosthal attendance 
medicines, and nursing, and often to le 
life itealf with its potential earnings 
every sort. In short, an unhygienic life, f 


) 3.) HYGIENE IN GENERAL 151 


he sake of economy, is ‘‘penny-wise and 
yound-foolish.”’ 

Many busy men object to hygiene because, 
hey say, they have no time for it. They 
magine that to devote an hour each day to 
xercise or relaxation is a waste of time and 
hat they are really economizing their time 
yy working that hour instead. We are here 
eferring, not to those who can not control 
heir working-time, but to those who de- 
iberately choose to work when hygiene 
vould require them to play. It is often those 
vho fix their own working-hours, rather 
han those whose working-hours are fixt for 
hem, who overwork the most. If these 
ould know the suffering which sooner or 
ater follows eh as the consequence 
f this mistaken policy, they would not pur- 
ue it for a single day. A slight loss of 
rorking-power comes immediately. <A care- 
ul observer of mental workers found that 
n hour invested in exercise in the afternoon 
ften pays for itself within a day, by render- 
ng possible more rapid work. He also 
ound an improvement in the quality of his 
rork, The razor-edge of the mind needs 
aily honing through physical exercise. The 
ame principle applies to all work. It is just 
§ necessary. to stop, at intervals, our 


_“T Have No 
Time” 


“Too Much 
Trouble” 


Simplicity of 
Hygienic 
Living 


152 HOW TO LIVE [oH. 9 


physical and mental machinery for oilin 
and repairs as to stop the machinery of ¢ 
factory. 

Another objection is that the practise ol 
hygiene is ‘‘too much trouble.’’ It is un: 
doubtedly true that no one who has unhy 
gienic habits can overcome them without ¢ 
certain amount of ‘‘trouble.’? The peopl 
who get the best results are those who are 
never deterred by trouble so long as the 
trouble is worth while. For those who have 
not the necessary enthusiasm or self-contro: 
to break their unwholesome habits by shee: 
will power, the best advice is so to arrange 
their lives as to make the practise of hygiene 
inevitable. One physician in Chicago delib. 
erately got rid of his automobile and other 
means of locomotion in order to force him: 
self to walk to all his patients, and so secure 
enough physical exercise. Another man ir 
New York City, with the same object in 
view, selected the location for his dwelling 
so that there was no rapid transportation 
available to take him to his office, making the 
walking back and forth a necessity from 
which he could not escape. 

The only difficulty lies in overcoming the 
inertia of acquired habits. After one hag 
changed his habits, it is just as easy to - 


Se ees Rime ence 


3] HYGIENE IN GENERAL 153 


ghtly as to live wrongly. The rules of hy- 
ene are not restrictive, but liberating. 
hey may seem at first restrictive, for they 
rohibit many things which we have been in 
ie habit of doing; but they are really liber- 
jing, for the things we were doing were un- 
alized restrictions on our own power to 
ork, to be useful, or even to enjoy life. 
he ‘‘rules’’ of hygiene are thus simply the 
eans of emancipating us from our real 
mitations. These so-called rules, when 
ted, will prove to be not artificial but 
uural, not difficult but easy, not compli- 
ited but simple. They are almost as simple 
ithe direction to bathe in the river Jordan. 
is, in fact, their very simplicity and avail- 
nlity to which is largely due their deplor- 
dle neglect and the failure to realize the 
onderful benefits following their careful 
ad continued observance. — 

‘Not only a healthy mental attitude toward 
fe, but a healthy mental attitude toward 
ae’s own unhygienic habits is essential. It 
/a very common thing for a man to ro- 
ance over his shortcomings, or his un- 
talthy physical conditions, to make humor 
‘them to his friends. Very often the first 
ep toward a better physical condition is a 
iange in this mental attitude. 


The Evil of 
Romancing 


ff VA / 154. . HOW TO LIVE [out 
| Section I1V—The Possibilities of Hygiene 


There never was a time when the possibili 
ties of hygiene could be more clearly visual 
ized. The tremendous world struggle whiel 
has just culminated, so far as its military 
phases are concerned, has revealed many 0 
the underlying deficiencies of our civiliza 
tion, especially with regard to persona 
hygiene and the physical care and develop 
ment of the body. As we view the tremendoui 
possibilities of disease and its actual ravage 
in the war-stricken countries we realize hoy 
important it is not only to prevent futur 
wars but to prevent future disease ant 
physical deficiency. We shall sadly miss th 
opportunities of the hour if we do not gait 
freedom from physical ills as well as ira 
political ills. 

Pie Lies Certain it is that more people would prap 
of Disease tise hygiene if they could be made to realize 
and eath in some vivid way how much they need it 
Few persons, even when they read and ¢ 
cept the statistics on the subject, really have 
a picture of the imperative need of hygiene 
as an integral part of every human life. I 
is not brought home to them how widespread 
is illness, how numerous are preventable 
deaths, a many are the tendencies towa 
tadiadaal and racial deterioration. 


J HYGIENE IN GHNERAL 155 


The report of the Roosevelt Conservation 
ymmission on National Vitality indicates 
at annually there are in the United States 
er 600,000 deaths which might be pre- 
mted if existing knowledge of hygiene 
are properly applhed; that at least half of 
e 3,000,000 and more sick-beds constantly 
pt filled in the United States are unneces- 
ry; that the financial loss from earnings 
t off by preventable disease and premature 
ath amounts to over $1,500,000,000 an- 
lally; and that over 15 years are lost to 
e average life through the lack of applica- 
m of knowledge which already exists but 
lich simply has not yet been disseminated © 
d applied. 
Since that report (on National Vitality) 
us written in 1908, over a quarter of the 
provement then indicated as possible has 
en actually achieved. 
One of the most striking proofs of the 
lossal life-saving possible is afforded by 
e statistics of deaths in our army camps. 
itherto the lowest reported death-rate in 
my camps of other nations has been 16 
r 1,000. In our cantonments the rate when 
st recorded was about 9 per 1,000, from 
uich it has gradually sunk until, Fi prior 
the epidemic of Spanish ser ugiae it 


Impair- 
ments Un- 
suspected 


31 per cent. had faulty vision uncorrected. 


156 HOW TO LIVE 


reached 214 per 1,000. Our army health ex 
perts believe that it can be still further re 
duced by controlling coughing, sneezing 
spitting, and shaking hands. Y 
The health examinations of the Life 
tension Institute have revealed unsuspec 
ailments in persons who considered the 
selves well, and to an extent which 
astonished even those who have long bee 
familiar with these subjects. Among lar. 
groups of clerks and employees of banks a 
commercial houses in New York City wi 
an average age of 27, and all suppose 
picked men and women, none were fo 
free of impairment or of habits of livi 
inviting impairment. Of those with 1 
portant physical impairments, 89 per ce 
were, prior to the examination, unaware 
impairment; 16 per cent. of the total nu 
ber examined were affected with orga 
heart trouble; 42 per cent. with arter 
changes, ranging from slight thickening 
advanced arteriosclerosis; 26 per cent. w 
high or low blood pressure; 40 per ce 
showed urinary impairment (casts, sug 
ete.); 24 per cent had a combination 
urinary and other important impairment; 
per cent. had decayed teeth or infected gut 


] HYGIENE IN GENERAL 157 


That these figures were not derived from 


hypercritical consideration of these sub- 
ts is shown by the figures from the first 
aft. About one-third of the men. be- 
een 21 and 31 were found unfit for the 
uning camps, altho many were accepted 
th gonorrhea and syphilis, and subse- 
ently treated at the camps. The inclusion 
these and other individuals showing im- 
irments that were also treated at the 
mps would greatly increase this percent- 
e. The lesson from these figures is that 
ysical examination of even the young and 
parently vigorous should occur not once 
a century, when war compels it, but an- 
ally as advocated by the Life Extension 
stitute and provided for in its services. 

There are few persons in America to-day 
0 reach the age of forty sound and normal 
every part of the body, especially if we 
lude among abnormalities the minor ail- 
nts. The extent to which minor ills are 
‘valent among those who pass for ‘‘well’’ 
yple is not generally appreciated. Once we 
1etrate beneath conventional acquaint- 
te we almost invariably learn of some 
iectional trouble, such as impairment of 
irt, circulation, liver, kidneys, stomach; 
gallstones, constipation, diarrhea; or in- 


Minor 
Ailments 


The 
Personal 
Equation 


158 HOW TO LIVE (om 


somnia, neurasthenia, neuritis, neuralgit 
sick-headache; or tonsillitis, bronchitis, ha 
fever, catarrh, grippe, colds, sore throat; a 
rupture, enlarged glands, chin eruptions; 0 
rheumatism, lumbago, gout, obesity; or de 
cayed teeth, baldness, deafness, eye ailment 
spinal curvature, flat foot, lameness; ¢ 
sundry other ‘‘troubles.’’ 

These ailments, tho regarded as ‘minor, 
should be recognized promptly and accepte 
as the signal that the person is moving 1 
the wrong direction. There is no need fc 
alarm provided this warning is heede 
Otherwise disaster is almost certain soone 
or later to follow. The laws of physiolog 
are just as inexorable as the laws of physie 
There is no compromising with Nature. N 
man can disobey the laws of health to whic 
he has been bred by Nature without payin 
for it—any more than a man can sig 
check against his bank account without F 
ducing the amount. He may not be imm 
diately bankrupt, and until he exhausts h 
account he may not experience any incol 
venience from his great extravagance, bi 
Nature keeps her balances very accuratel 
and in the end all claims must be paid. © 

It is true, of course, that some persor 
have greater resistance than others. If : 


‘J HYGIENE IN GENERAL 159 


d a convenient barometer by which to 
sasure daily the state of our vitality, we 
ght register the effect of every unhygienic 
t. But it is so seldom that endurance is 
eurately measured that few people appre- 
ite the enormous differences in people and 
2 variations of the same person at differ- 
t times. These differences and variations 
ve a range of many hundred per cent. 
me people can not walk upstairs or run 
ross the street without being out of breath, 
ile others will climb the Matterhorn with- 
[overstrain. The fact that certain people 
ve lived to the century-mark in spite of 
hygienic living is sometimes cited to prove 
it hygiene is ineffective. One might as 
ll cite the fact that certain trees are not 
wn down in a gale or are not quickly de- 
oyed by insect-pests to prove that gales 
ve no tendency to blow down or insects to 
stroy trees. 

Che truth is that a person who has so 
ch vitality as to lead him to defy the laws 
health and to boast that he pays no price 
imatter how he lives, is likely to be the 
'y man to exhaust his account of health 
maturely. There was, a few years ago, a 
gous American, possest of prodigious 
lily vigor. He ought to have lived a cen- 


Over- 
Confidence 


Possible 
Health 
Attainments 


160 HOW TO LIVE [om 


tury. Unfortunately he had this ‘‘insolenc 
of health.’? He was warned several time 
against overwork, lack of sleep, and abu 
of his digestion. But he merely smiled an 
claimed that such warnings were for other 
not for him. He met an untimely end, dt 
as his physicians believed and as he himse 
acknowledged, when too late, to his abuse « 
the great powers with which Nature had e 
dowed him, that is, to the neglect of persay 
hygiene. 

Conversely, an observance of the lawal : 
hygiene affords wonderful results in produ 
ing vitality and endurance. Insurance cor 
panies are discovering that even weak an 
sick people will, if they take good care « 
themselves, outlive those with robust cons 
tutions who abuse them. ‘ 

To those unfamiliar with the subject in j 
larger aspects, the possibilities seem almo 
beyond belief. Ags an example of the wo 
derful gains which can be secured by obe 
ing the laws of hygiene may be cited t] 
case of a young man who a few years af 
was scarcely able to drag himself into fl 
sun in Colorado, where he was endeavori 
to rid himself of tuberculosis. He not on 
succeeded, but subsequently, by dint of fe 
lowing substantially all of the rules” 


pe 


os babe: 


ee 
ae a 


Se NESS 3 


<a 


meas ee 


4. ] HYGIENE IN GENERAL 161 


ygiene here laid down, became an athlete 
nd capable of running twenty-five miles for 
heer love of sport and apparently without 
he overstrain experienced by ‘‘Marathon’’ 
unners. Kant and Humboldt are cases 
ypical in different fields of achievement of 
nany of the world’s most vital men who 
ave actually made over their constitutions 
rom weakness to strength. Cornaro says 
hat it was the neglect of hygienic laws 
fhich made him all but a dead man at 
hirty-seven, and that the thoroughgoing re- 
orm of his habits which he then effected 
1ade him a centenarian. His rules, drawn 
p four hundred years ago and described in 
is interesting work, ‘‘The Temperate 
afe,’’ are, so far as they are explained, al- 
1ost identical with those given in this book. 
tis difficult to assign a limit to the good 
thich can be accomplished by practising 
aJese rules and so minimizing the poisons 
thich usually narrow and shorten our lives. 
‘So far as science can reveal, there seems 
» be no principle limiting life. There are 
jany good and bad reasons why men die, 
ut no underlying necessary reason why 
ley must die. Carrel, whose work in the 
ar zone has contributed so much to 
irgical progress, has kept tissue cells of 


Immortal 
Animal Cells 


Natural 
Adjust- 
ments 
Upset 


162 HOW TO LIVE (om 
animals alive outside of the body for tl 
past seven years. These cells are mult 


plying and growing, apparently unchang : 


by time, to all appearances immortal so lon 
as hee are periodically washed of poise 
and nourished in a proper medium. If y 

could at intervals thoroughly wash man fr 
of his poisons and nourish him, there seen 
to be no reason why he should not live iy 
definitely.* | 
: 


a 
vs 
a 


Section V—Hygiene and Civilization 


In view of the vast extent of human miser 
from ill health, the question naturally arise i 
How does it feppen that the world is bul 
dened with so colossal a load? Is it no mo i 
than is biologically normal? Is it true thé 
in other organisms, animals and plants, i 
health is the rule rather than the exception a 
Are all races of men subjeet to the sam 
heavy load? | 

These questions have not yet received sui 
ficient attention. The answer seems to b 
that man is suffering from his own mistake Ke 
made unconsciously and in ignorance. He he 
upset the equilibrium which Nature had e 
tablished among the various powers al ; 
activities of his body, and between himseé : 

: 


*See SUPPLEMENTARY Nores, ‘The Conquest of Chre 
Disease.”’ 


yt, 


i] HYGIENE IN GENERAL 163 


id the outside world. Man has done mischief 
r his own body similar to that he has done 
r the natural resources on which he lives. 
. Professor Shaler’s epoch-making little 
ok, ‘‘Man and the Earth,’’ it is shown, for 
stance, that the little layer of soil on the 
rface of the earth from which plants and 
imals derive their nutriment was, before 
e advent of man, replenished quite as fast 
it was washed away, but that when man 
d put his plow into it and had taken off 
e protective mat of vegetation, he uncon- 
iously despoiled the accumulation of ages. 
n a plowed field, an hour’s torrential rain 
ay wash off to the sea more than would 
ss off in a thousand years in the slow 
ocess of erosion which the natural state 
the earth permits.’’ He also shows that 
2 constant croppings of the soil rob it of 
rogen, phosphorus, and other elements 
ster than Nature restores them. The 
oblem of conservation is to reestablish the 
lance which has been lost through the dep- 
Jations of man, for instance, to lessen soil- 
ish by terracing, and to restore to the soil 
> lost elements by supplying nitrates and 
osphates and by other methods of scien- 
ic farming. 

In the same way man has upset his pris- 


Houses 
Artificial 


164 HOW TO Evin”: [CH. ’ 


tine animal mode of living and needs to fin 
scientific ways to restore the equilibriun 
Most of the present-day problems of hygien 
arise from introducing, uncompensated, th 
effects of certain devices of civilization. Th 
inventions of civilization have done so muc¢ 
for man that he is apt to glorify them ur 
duly and to overlook the injurious by-pro¢ 
ucts. These by-products are often of pre 
digious significance to the race. The inver 
tion of houses introduced the problem a 
house hygiene; the invention of clothing, th 
problem of clothing hygiene; that of cool 
ing, the problem of food hygiene; that of di 
vision of labor, the problem of industria 
hygiene; and so on. ‘'l'o make these state 
ments more concrete, we may consider som 
of them in more detail | 

The invention of houses has made it possi 
ble for men to live in all climates, yet thi 
indoor living is responsible for rau disease 
The houses give comfortable shelter an 
warmth and protect us from the element 
and from wild animals. But the protectic 01 
has been overdone. Like his cousin, th 
anthropoid ape, man is biologically an out 
door animal. His attempt at indoor livin} 
has worked him woe, but so gradually am 
subtly has it done this that only recenth 


5. | HYGIENE IN GENERAL 165 


ave we come to realize the fact. At first, 
wellings were really outdoor affairs, caves, 
an-tos, tents, huts with holes in the roof 
nd the walls. These holes served to venti- 
ite, tho they were not intended for that pur- 
ose. The hole in the roof was to let out 
ie smoke and the holes in the walls to let 
1 the light. Gradually the roof-hole de- 
eloped into a chimney with an open fire- 
lace, which, in turn, gradually changed into 
small flue for stoves, whereupon it almost 
sased to serve any ventilating function. 
he stove in turn has largely gone and is 
splaced in many cases by the hot-water or 
eam radiator, without any attempt at ven- 
lation. The holes in the wall gave way, 
fter the invention of glass, to windows 
hich let in the light without letting in the 
ir. Weather-strips, double windows, vesti- 
ale-doors, interior rooms, completed the 
rocess of depriving man of his outdoor air, 
autting him into a cell in which he now 
ves—a sickened but complaisant prisoner— 
ften twenty hours of the twenty-four. 
uberculosis, one of the worst scourges of 
iankind, is primarily a house disease. It is 
revalent as indoor living is prevalent, and 
saches its maximum in the tenement quar- 
xr of a great city. 


Effects on 
Different 
Races 


Compensa- 
tion for 
Civilization 


Clothing 
Artificial 


could we expect to make man immune to tt 


166 HOW TO LIVE [cH. 


Only by generations of natural selectic 


evils of bad air. The robust Indian and tk 
Negro, whose races, until the last generati 
or two, roamed in the open, fell easy prey ¢ 
tuberculosis as soon as they adopted t 
white man’s houses and clothes. The Angle 
Saxons who have withstood the influence ¢ 
indoor living for several generations havi 
probably by the survival of the fittest, be 
come a little better able to endure it, whil 
the Jews, a race which has lived indoor 
longer ts any other existing race, ar 
now, probably by the same law of surviva 
the least liable to tuberculosis, except whe 
exposed to especially unfavorable condition 
of life. / 

But we, of this generation, can not affor 
to wait fas natural selection to fit the race t 
an indoor environment; hence the suprem 
importance to us of air hygiene. We mus 
compensate for the construction of ou 
houses by insisting on open windows, ) 
forced drafts, or electric fans, or open-ai 
outings, or slowed porches, or: the practis 
of deep breathing, or all of these things. 

In the same way, clothing has protecte 
our bodies from the cold but enervated ol 
constricted them as well. The aborigina 


: 
3] HYGIENE IN GENERAL 167 


‘ibes, even in cold climates, seldom used 
othing. The Eskimo is an exception. The 
ibes toward the South Pole in similarly 
ad climates often have little more clothing 
ian a blanket which they hang over their 
ioulders toward the wind. The weak, pale 
an—to whose lack of adaptability we owe 
ie chilling preceding a cold—the bald head, 
ie distorted foot, the corns upon it, the 
samped waist, are among the results of 
othing ourselves wrongly. Hence we are 
iscovering the need of restoring, as far as 
e can, the original conditions by making 
ir clothes more light, more loose, and more 
orous, and, when possible, by taking the 
barefoot cure,’’ or the air bath. 

We come next to foods, and note that eivil- 
iation has invented cooking and artificial 
yods. These inventions have greatly 
idened the variety of man’s diet, but the 


Cooking 
Artificial 


y0ds of civilization are largely responsible | 


or the decay of our teeth and the abuse of 
ar digestive and eliminating organs. 

Judging from man’s teeth and digestive 
pparatus as well as his general kinship to 
ie anthropoid ape, it is reasonable to be- 
eve that, before fire was discovered, man 
‘as primarily a frugivorous animal, whose 
rdinary diet consisted of fruits, nuts, and 


Soft Foods 
Artificial 


168 HOW TO LIVE 


stalks and green leaves of plants. Wh 
man still uses these fruits, nuts, and sala , 
his chief reliance is on prepared food, bread 
butter, meat, and cooked vegetables. The 
diet of our progenitors must have beer 
largely one requiring chewing, consisting, 
it did, of hard fruits and stalks and perhaps 
also grains and flesh. Observation of ma: 1 
like apes shows that they chew their food 
more thoroughly than man. Doubtless n 
constituted a considerable part of primitiv 
food and required cracking by the teeth 
The work we now do in flour-mills or the 
kitchen or with the knife and fork, was the I 
done with the teeth. We even have our 
cooks mash our potatoes and make puddings 
and pap of our food after it reaches the 
kitchen. Having already shirked most of 
the task of mastication by softening and 
cutting our food before it reaches o r 
mouths, we shirk the rest of it by washing it 
downed water, or worse. An Italian 
dentist, who has had a wide range of obser- 
vation, says that the knife and fork have 

committed ‘‘unpardonable crimes’? by rob 
bing the front teeth of their work of cutting. 
He sometimes prescribes for loose teeth the 
task of cutting a pound of bread daily. 
Whether any of it is swallowed or not is | 


[cH. y 


“a 
i 
oe 


5] HYGIENE IN GENERAL | 169 


iportant, but he insists that it must be cut 
r the teeth. 

The deplorable lack of residue in modern 
od is one of the consequences of civilized 
‘e, for the bulky foods have been crowded 
it by concentrated foods, and, in many 
ses, the concentrated foods have been 
rmed by getting rid of residue. Instead 
chewing the sugar-cane, we use sugar, a 
neentrated extract which leaves no residue. 
e crush the juices from our fruits and 
row away the pulp. We take the bran 
tt of our grain (and with it the vitamins 
sential to health). The bulky foods— 
uits and fibrous vegetables—are often 
opt from our menus. 

The hurry habit, another unfortunate by- 
oduct of civilized life, is one of the chief 
‘omoters of indigestion. In civilization we 
re by the clock. We schedule our trains 
.d crowd our meal-time to catch them. We 
Rice engagements in neglect of the require- 
ants of digestion. We have, in consequence, 
one of the institutions of civilization, the 
quick-lunch counter.’’ At first we. bolted 
‘meal purposely and consciously. Later 
» formed the habit of food-bolting, and it 
Ww seems quite natural. 


Concen- 
trated Food 
Artificial 


Hurry 
Artificial 


Use of 
Elesh Food 


) Misled 
\ Appetites 
\ 


170 HOW TO LIVE [ox 


: perverted. The appetite is-very likely to I 


To the door of the hurry habit may als 
be laid the excessive use of flesh foods. Ca 
nivorous animals bolt their food. Frugivor 
ous animals, to which class the human r 
properly belongs, eat slowly. But wher 
through the perversions of civilized life, fru 
eivorous man is forced to eat as fast as th 
carnivores, he instinctively adopts a simil 1 
diet. As some one has exprest it ‘‘when we 
eat as fast as a dog, we naturally crave th 
food of a dog.’’? Our apelike progenitor 
had few, if any, flesh foods and only thos 
which they could catch with the hand an 
eat raw. Our eliminating organs, the live 
and the kidneys, have been framed to meet 


adapted to handle the diet of civilized me 
in the excessive use of flesh foods and th 
use of alcohol. These organs are, fol 
tunately or unfortunately, provided with 
large factor of safety and can stand a greg 
deal of abuse, but the cumulative effect ¢ 
this abuse, especially when combined wit 
an unhygienic life in general, sooner or | 
spells disaster. Our tastes have also bee 
innocently misled by the delicacies whie 
civilization has invented, as well as by th 
tricks of cooking, seasoning, and preparing, 


i] HYGIENE IN GENERAL 171 


or this reason, we ean not trust, as thor- 
ighly as we would like, the ordinary lead- 
gs of taste. The solution of this problem 
‘nutrition, like the solution of the housing 
‘oblem, must be sought by retaining the 
lvantageous food customs which we now 
id about us and substituting for the dis- 
lvantageous customs scientific ones. 

It would be impossible to enumerate all 
e inventions of civilization which have 
ought us difficult problems of individual 
‘rmiene. We shall name only a few more. 
1e invention of chairs, tho adding to 
iman convenience, has tended to produce 
“ong posture, from which spinal, nervous 
d digestive disturbances follow. The in- 
ntion of the alphabet and of printing has 
ade possible the accumulation of knowl- 
ge, but has promoted eye-strain with a 
eat train of attendant evils. The device 
‘division of labor has created much wealth, 
4 upset the normal balance of mental and 
ysical work, recreation, and rest, and has 
stroyed that keen interest which ought to 
sorb our minds. From these upsets fol- 
w occupational diseases of overstrain, bad 
sture, industrial poisons, mental ennui and 
scontent, and a craving for narcotics. A 
mbination of conditions has lessened the 


Other Evile« 
of Civiliza« 
tion 


“Remedies” 
That are 
Worse Than 
the Evils 


172 HOW TO Live « fe 


opportunities for prompt discharge of 
body waste, and so led to dulling of the 
flex which promotes defecation. We 
only just beginning to realize how ser 
are the consequences. 

We have described many of the unhygien 
practises common to-day as direct results | 
upsetting Nature’s equilibrium. Others ar 
indirect results. These latter practises mé 
be described as attempts to remedy the evi 
of the former, the ‘‘remedies,’’ howevé 
being often worse than the diseases. | 


habits and not a ‘Little of our sramoraliivil , 
simply crude and unscientific attempts = 
compensate for disturbances or: deviation 
from a normal life. We wake ourselves uy 


with a cathartic, induce an appetite with 
cocktail, seek rest from the day’s fati 
and worries in nicotin, and put ourselve 
sleep with an opiate. In these practises 
are evidently trying in wrong ways to ¢ 
pensate respectively for insufficient sl 
insufficient peristalsis, indigestion, o 
fatigue, and insomnia—evils due, as 
viously explained, to upsetting Natu 
balance between work, play, rest and sleep. 

So also our overeating is largely an Uf 


T HYGIENE IN GENERAL 173 


entific effort to compensate for overcon- 
tration of diet,—that is, an effort to get 
k. Again, too much protein is in large 
asure due to the need of compensating 
rapid eating, for as has been remarked, 
tein is the one kind of food which can 
eaten fast with impunity. 

\gain, many parts of our moral derelic- 
as are due to an unbalanced life from 
ich amusements are largely omitted. The 
ad’’ boy in the city streets is usually fol- 
ning his instinct for amusement, of which 
lack of playgrounds has deprived him. 
isipations of many kinds are explained in 
imilar way. It is largely because work- 
n are so often drudges and lack normal 
reations that they seek amusement in the 
‘eentrated form they find in saloons, 
nbling-places, dives and danee-halls. 
“nally those economic and social condi- 
is of civilization which have resulted in 
erring marriage beyond the best physio- 
ical:age lie behind prostitution and its 
ible train of consequences, including the 
ereal diseases. 

"he worst of it is that these wrong reme- 
3, instead of helping, aggravate the dis- 
e. They become part of a vicious circle, 
ich continues in an endless round. 


Shortened 
Human 
Life 


No Return 
to Nature 


174 HOW TO LIVE [ 


The combined effects of all the unhygi 
modes of living are to greatly sho 
human life. Most other mammals live a 
five times the growing period. In man, 
would mean that the normal life-span sh 
be about a century and a quarter, an 
which is now reached only in one case 0 
millions. | 

Yet it would be foolish, even if it we 
possible, to attempt a complete ‘‘return 
Nature’’ by abolishing all the ways and ee 
ventions of civilization. This would — 
throwing away our social inheritanee and 
turning to barbarism. We must go forwai 
not backward. Just as the cure for the ev 
of Demoeracy is said to be more Democrat 
so the cure for the evils of civilization mt 
be more civilization. The equilibrium © 
Nature having been upset by ervilizati 
science, one of the great products of civi 
zation, must now work out the remedi 
Just as the waste of the soil which civiliz 
tion has brought is to be compensated ] 
that great product of civilization, scientifi 
agriculture, so the waste of vital resourees 5 is 
to be compensated by scientific hygiene. TI 
saving of civilization depends on follow in; 
not those who repudiate it, like Thoreau, D 
those who make use of it, like Pasteur. Whi 


| HYGIENE IN GENERAL 175 


2 world needs is not to abolish houses, but 

ventilate them; not to go naked, but to 
vise better clothes, which have all the ad- 
ntages and none of the disadvantages of 
ose we now wear; not to return to the diet 
the anthropoid apes, but to remodel that 
ich we have; not to give up chairs, but to 
prove the form of chairs; not to abandon 
ading, but to employ corrective eye- 
asses and clear printing; not to abrogate 
vision of labor, but to shorten the hours 
labor, stimulate by records of personnel, 
d to provide wholesome _ recreations 
d special compensating advantages when 
eded. When, in future centuries, these 
ne to be reckoned among the great 
umphs of civilization, we may expect hu- 
mn life to be longer and perhaps stronger 
in in any primitive state of Nature, just 
where modern scientific forestry hae been 
olied we find longer lived and better trees 
n ever grew in Nature’s jungles. 


_ Section VI—The Fields of Hygiene 


Che object of this book is primarily to in- 
uct the individual as to what he can do to 
intain his own individual health. But in- 
idual hygiene is only one particular 
neh of hygiene, and it is well for the indi- 


Public 
Versus 
Individual 
Hygiene 


¥ 


oie 
cae 


important branches, namely, public hygi ay 
the hygiene practised by the health office 
semi-public hygiene, the hygiene of school 
institutions, and industrial establishmer i 


portant of all. a 

All these branches are so closely rel : 
that it is impossible to mark any exact divi 
ing-line. But, in a general way, there is 
broad distinction between eugenics, which) 
the hygiene of future generations, and 
other two, which relate to the present g 
ation, as also between these two themse 
Thus public hygiene is that which is 
tised by the government for its citizel 
while individual hygiene is that which 
practised by the citizens for themselve 
Public hygiene consists chiefly in efforts 
the government to maintain a wholesome ¢ 
vironment in which to live, including got 
outdoor air—without smoke or foul odor 
clean streets, pure water, good sewers, qui 
antine, and legal regulations concer 
houses, schools, prisons, hospitals, and 
public institutions, foods sold in markets 
conditions of employment. It is chiefly use 
in preventing acute or infectious diseas 


6] HYGIENE IN GENERAL 177 


ach as typhoid fever, scarlet fever, measles, 
hooping-cough, smallpox, yellow fever, and 
iphtheria, and in preventing accidents and 
ecupational diseases. Individual hygiene is 
aiefly useful in preventing the chronic or de- 
enerative diseases, that is, diseases of nutri- 
on and of circulation, such as heart and 
idney affections, nervous prostration, in- 
anity. | 
‘Public hygiene has made much progress 
uring recent years. In consequence, the 
umber of deaths from the acute or infec- 
ous diseases has been greatly diminished. 
lealth officers are beginning to demonstrate 
ie truth of Pasteur’s words, ‘‘It is within 
ie power of man to rid himself of every 
arasitic disease.”’ 

‘It is this work which has reduced the gen- 
ral death-rate in civilized countries, some- 
mes cutting it in two, as at Panama. 
‘he United States Public Health Service, on 
ivitation of the Peruvian Government, re- 
sntly cut in two the death-rate in one of 
eru’s disease-ridden cities. 

‘Individual hygiene, on the other hand, has 
2en greatly neglected, especially in the 
nited States, and, doubtless largely as a 
msequence, the death-rates from the chronic 
r degenerative diseases are increasing rap- 


178 HOW TO LIVE ~— [as 


idly. A further consequence is that, in thi 

United States, while the death-rate in the 
early years of life (when infectious diseases 08 | 
do most of the killing) has been decrease : 
the death-rate in later life (when the chroni¢: | 
diseases do most of the killing) is increasing 
In Sweden, on the other hand, where indi 
vidual hygiene is more generally applied, 
the death-rate is declining at all times of 
life.* 
Both public and individual hygiene are 
being invoked in the fight against tuberculo- 
sis, a disease at once infectious and chronie, 
due to germs and to wrong methods of living, 
Cooperation No matter how thoroughly an individual i 
Necessary attempts to care for his own health, he wil 
find it almost impossible to avoid infectionil 
at times, without the organized help of the 
community in which he lives. A man may do 
his best to keep his windows open, to breathe, 
deeply, to eat hygienically, to hold his active 
ties within the limits of overfatigue, to 
sereen his house against flies and leave né 
tin cans about his kitchen door to breed mos 
quitoes; but if the city in which he lives has. 
no good air for him to breathe, if his city! 
water supply is contaminated, if neighborin 
malarial swamps are not drained or cover | 


*See “Signs of Increase in the Chronic Organic Diseases 
SUPPLEMENTARY NOTES. 


6.] HYGIENE IN GENERAL 179 


ith oil, if flies alight on the food before it 
omes to his own house, if the food contains 
isease germs or dangerous preservatives, 
r if his next-door neighbor visits him and 
aves infection behind him, mere personal 
efenses will hardly be adequate. 

Kiven in so private a matter as moving the 
owels, sometimes the fault lies partly with 
ircumstances beyond the control of the in- 
ividual. Unfortunately in most of our 
ties and small towns ‘‘Comfort Stations’’ 
re rare or unknown, and when they are 
vailable they are often in such an insani- 
iry condition as to be a source of danger 
rough the spread of communicable disease. 
constipation, as we have seen, is a far more 
»xrious matter than it is sometimes thought 
) be. 

It is therefore incumbent on the individual 
» contribute his share to the hygienic work 

f society as a whole, in particular to take 
n active interest in heetth legislation and 
dministration. A man can not live to the 
est advantage in a life isolated from all 
deial obligations, any more than Robinson 
rusoe could launch his canoe in the ocean, 
fter he had been at great pains to construct 
, without some one to help him. Fach man 
gould take part in the great social hygienic 


The 
Consumer’s 
Duty 


180 HOW TO LIVE 


struggle, if he is to reap the highest rewards 
in his own personal hygienic struggle. And 
he can do a great deal if he will be patient 
and persistent. If, for instance, he woulc 
always insist on suitable air conditions in 
public buildings, electric cars, theaters 
moving-picture houses, and churches, and en. 
courage others to do so, it would not take 
long to make air reform general. : 

In fact, it is the common public, constitut 
ing the consumers, who have it in then 
power to bring about most of the necessary 
reforms in public hygiene. When the con 
sumer really values hygienic environment 
the producer will supply it. The great im 
provement in recent years in drinking watei 
was brought about through the appreciation 
by the consumer, of the danger from impure 
water. His complaints produced the change 
Hotels found it profitable to provide anc 
advertise pure water. So also the educatior 
of the public as to the dangers of a commor 
public drinking-cup led to the invention oi 
bubbling fountains and cheap individua 
cups and to the introduction of these con 
veniences in railway stations and othe 
public places. 

We need to concern ourselves particularly 


HYGIENE IN GENERAL 181 


ith the character of our public water 
upply, air supply and food supply, the 
wmber of bacteria in milk, the fitness for 
man consumption of the meat, fowl, fish, 
ind shell-fish sold in the public markets, and 
he use of adulterants and preservatives in 
oodstuffs. 

Quacks and quackery should be vigorously 
ought by laymen as well as physicians. 
Juacks live by lying and misleading adver- 
isements. Every one should cooperate to 
mcourage the movement by which news- 
apers and magazines are giving up quack 
nd immoral advertisements and the adver- 
isements of alcoholic beverages. Especially 
hould we refuse to patronize the quack ad- 
ertiser. When no one is deceived by him, 
ie will cease to advertise. A more imme- 
liate method is to change from the news- 
laper containing such advertising to one 
vhich does not. We should also appeal to 
he editors to reform their advertising, as 
aany of them are now doing. 

Vaccination is now a known preventive 
gainst smallpox, typhoid fever, and other 
rm maladies. Its use should be advocated 
nd the ignorant prejudice against it should 
e overcome. 


| A 


Quacks and 
Quackery 


Vaccination 


Social Evil 


Public 
Health 


Eugenics 


182 HOW TO LIVE [e 


Last but not least, the individual shoul 
cooperate in the great movement against thi 
social evil. “ 

The individual can help greatly in sup 
porting public health legislation such aj 
that for Health Insurance and that to limt 
drug evils, especially the alcohol evil. 

As goon as an individual becomes inter 
ested in caring for his own health and foi 
the health of his family, his interest wil 
not cease at individual hygiene and he wil 
wish to improve the efficiency of the publi 
health service by increased appropriations 
improved equipment and personnel; and t 
cooperate with the health officer. 

Race hygiene or eugenics, which has bea 
mentioned as the third and most importan 
branch of hygiene, aims to conserve th 
health of futwre generations, through th 
action of those now living. Hygiene (indi 
vidual and public) teaches us how to creat 
for ourselves healthful conditions of living 
but on every side we see evidences of th 
fact that we can not entirely control condi 
tions of health through hygiene only. No 
all maladies by any means can be attribute 
to unnatural or unhygienic conditions 0 
living. It is true that if followed out faith 
fully, the rules of hygiene will enable a ma: 


Rt 
AE 
4 


Wee 
Av 
Sr 
ra 
i 
h 
vg 


Se ae eee et eer eee 


J HYGIENE IN GENERAL 185 


oice of a mate, which choice will still ba, 


id rightfully, an instinctive one. Upon the 
isdom with which choices in marriage are 
yw made depends in large degree the health 
id efficiency of all the individuals who will 
mstitute society in the coming generations. 
s the science of eugenics gathers a greater 
ealth of evidence and subjects it to vigor- 
Is analysis, its ability to guide the race to 
gher levels will become more positive and 
r-reaching. This can be done without sur- 
ndering the general principle of individual 
eedom. It will not reduce but increase the 
umber of natural love-marriages, for it 
il restore more natural ideals less affected 
r extraneous circumstances such as wealth. 
he errors of crude and superficial or over- 
ithusiastic eugenists should not obscure 
e enormous possibilities of the science for 
e human race. Hugenic knowledge is, 
arefore, not only a personal advantage but 
social necessity. 

or society as a whole, a thoroughgoing 
yenic program must include: 

1) The prevention of reproduction by the 
rekedly unfit, such as the feeble-minded, by 
yregating the unfit in public institutions 
d in extreme cases by sterilization. 

(2) The enactment of wise marriage laws. 


Social 
Progress 


ma, 
ae 
ee 


186 HOW TO LIVE [ox. 


(3) The development of an enlightenc 
sentiment against improper marriages al 
the putting at the disposal of individua 
contemplating marriage the data accun 
ulated and principles worked out by eugen 
students. The Eugenies Record Office ¢ 
Cold Spring Harbor, Long Island, N. Y., i 
now engaged in collecting such ioabevi nh 

For us of the present generation, hygien 
is of immediate concern; but if we are t 
build for future pcnevatioge hygiene mus 
give way to, or grow into, eugenics. Th 
accomplishment of a true eugenic progral 
will be the crowning work of the healt 
movement and the era service 
science to the human race.* 


«For further comments on this subject see “Bugentca” 
SUPPLEMENTARY NOTES. . 


UPPLEMENTARY NOTES ON 
SPECIAL SUBJECTS 


187 


PACA am tsa 
DS 


ee 
o 5 iit, Pah 


SECTION I 


FOOD 
e Fundamental Principles of Correct Eating 


he human body is very much like an 
yine. It needs fuel to keep it running. As 
has to be built so must it be repaired from 
1e to time, also it must be regulated, hence, 
need 

A—T'uel food; B—Building or repair 
Wd; C—Regulating food. 


A—Fuel Foods 


As in the case of an engine, the main re- 
rement is for fuel. Unlike an engine, 
vever, if the human body does not secure 
ficient fuel it will literally burn to death, 
tissues being drawn upon to supply the 
I, On the other hand, the human engine 
y easily become overstoked by an excess 
fuel. The following list shows the main 
1 foods, the great foundation foods of 
diet, that supply energy for muscular 
tk. Mental work requires so little extra 
I that it is not necessary to consider it 


189 


190 HOW TO LIVE [$ 


specially. There are three groups of fue 
foods. Here they are in the order of thei 
cost per calory, those giving most energ 


for the money heading the list. 


1. Srarcuy F'oops 


Cornmeal 
Hominy 
Broken rice 
Oatmeal 
Flour 

Rice 
Macaroni 
Spaghetti 


Sugar 
Corn syrup 
Dates 


Oleomargarine 
Nutmargarine 
Drippings 
Lard 

Salt pork 


Cornstarch . 
Dried lima beans 
Split peas, yellow — 
Dried navy beans | | 
Bread 

Potatoes 

Bananas 


2. SuGARS 


Candy 
Molasses 
Most fruits 


3. Fats 


Peanut butter 
Milk 

Bacon 

Butter 


- Cream 


‘About 85% of the fuel for the body hdl 
come from these groups, using starchy foo 


J FOOD 191 


the largest amount, fats next, and sugars 
ast. 


B—Building and Repair Foods 


These are divided into proteins and min- 
al salts. 
1. Protems, or ‘‘Body Bricks.’’ These 
od elements are found in greatest abun- 
nce in lean meat of all sorts (including 
h, shell food and fowl), milk, cheese, eggs, 
as and beans, lentils and nuts. There is 
30 a fair amount of protein in cereals and 
ead (about 10%), which are both building 
d fuel foods. Most foods contain some 
otein. Those above mentioned are richest 
protein and hence are termed ‘‘ Building’’ 
*‘Repair Foods.’’ All proteins are not 
lly adequate for growth and repair, but in 
‘ordinary mixed diet they supplement one 
other and insure growth and maintenance. 
The following is a list of the building and 
gair foods in the order of their cost, those 
ning most building and repair material for 
» money heading the list: 


Beans (dried white) Beans, dried hima 
Dried peas Bread 

Jatmeal Bread, whole wheat 
ornmeal Bread, graham 


192 HOW TO LIVE (8 


Salt cod Beef, lean round 
Milk, skimmed Lamb, leg 

Cheese Coronbiie Eggs, 2d grade 
Peanuts Halibut : 
Macaroni Porterhouse steak 
Mutton, leg Kggs, Ist grade 
Beef, lean rump Almonds, shelled 
Milk | 


2. Mineral Salts. These are found 1 
milk, green vegetables, fruit, cereals mad 
from the whole grains, and egg yolks. 


C—Regulating Foods 


1. Mineral Salts. These minerals whie 
have been mentioned as repair foods al 
also regulating foods, and help to keep th 
body machinery running properly. 

2. Water. Water is an important regi 
lating food. Many people drink too littl 
Six glasses of water a day is the averag 
requirement—one between meals and or 
at meals. 

3. Ballast or Bulk. This is furnished b 
cereals and vegetable fiber, which is foun 
in whole wheat or graham flour, in bral 
leaves and skins of plants, and skins an 
pulp of fruits. Examples are: Vegetables- 
Peas, beans, lettuce, watercress, endiv 


Se eee eee 


f 


§ 1. FOOD 193 


parsnips, carrots, turnips, turnip-tops, cel- 
ery, oyster plant, cabbage, Brussels sprouts, 
tomatoes, Spanish onions, spinach, beet-tops, 
kale, dandelions. Fruit—Apples (baked or 
Yaw), pears, currants, raspberries, cran- 
berries, prunes, dates, figs, oranges. 


4. Hard Foods. Vigorous use of teeth 
and jaws is insured by hard foods, such as 
erusts, hard crackers, toast, Zwieback, 
fibrous vegetables and fruits, celery and 
nuts, which are necessary to keep the teeth 
and gums in a healthy condition. 


5. Vitamins or ‘‘Protective’’ Substances. 
There are minute substances present in a 
Very small quantity in a number of foods and 
apparently necessary to keep the body in 
health. That is, the absence of these elements 
‘seems to lead to poisoning of the body, which 
results in such disturbances as_ scurvy, 
beri-beri, and other so-called ‘‘deficiency’’ 
diseases. 


Foods containing the three vitamins in protective quantity 
ct soluble A, water soluble B, water soluble C).—Tomatoes 
canned and fresh), cabbage (fresh, raw), carrots, cauliflower, 

peas (fresh), spinach, turnips, lettuce, milk, liver. 

_ Foods containing chiefly growth- and appetite-promoting vita- 
mins (fat soluble A, water soluble B).—Milk, eggs (fresh and 
dried), whole cereals (rice, rye, oats, barley, wheat), sweet 
‘potatoes, parsnips, kidney, brain, sweetbread, fish roe, codfish, 
cocoanut, almonds, hickory nuts. 

_ Foods containing chiefly anti-scorbutic and appetite-promoting 
witamins (water soluble B, water soluble C).—Apples, bananas, 
‘Oranges, grapefruit, lemons, limes, peas, potatoes, onions, raisins, 


pn; 


194 HOW TO LIVE [§. 1. 


Foods containing chiefly appetite- and nutrition-promoting 
vitamins (water soluble B).—Yeast, milk, eggs, oranges, kidney 
beans, navy beans, Indian cornmeal, Brazil nuts, chestnuts, 
English walnuts, filberts. 

Foods containing chiefly growth-promoting vitamin (fat solu- 
ble A).—Butter, cream, codliver oil, salmon, herring, cheese, 
egg yolks. | 


A fourth vitamin ‘‘D’’ has been suggested 
by Hess, protective against rickets and found 
‘in codliver oil. Others claim that the great 
excess of fat soluble A in codliver oil is the 
protective factor. | 

The above is not presented as a complete 
list but includes the commonly used and 


available foods. 


Non-vitamin bearing foods.—Lard, olive oil, cottonseed oil, 
cocoanut oil, margarine from vegetable fat or lard, white flour, 
pure corn flour, polished rice, milled cereals, meat extract, pork 
fat, sugar. | 


Fruit and vegetable acids are regulating. 
They help to maintain the reserve alkalinity 
of the blood and prevent constipation. 

If your diet is well diversified and includes 
a liberal admixture of the regulating foods 
your diet is safe. That is, weight in equi- 
librium, protein taking care of itself as a 
rule, excess’ avoided by eating meat or high 
protein food not more than once daily, and 
regulating elements supplied by milk, vege- 
tables and fruit, and some raw food each 
day, the needs of the average individual are 
covered. i 

Food should be thoroughly chewed or in- 


1.) FOOD 195 


salivated in order to insure good digestion 
ind prevent overeating, especially of pro- 
ein food. This can easily be attained, not 
yy directing attention to chewing, but by 
asting the food thoroughly until it slides 
aturally down the gullet into’ the stomach. — 
f attention is given to tasting the food dur- 
ng the first few chews the habit will easily 
ve formed. : 

While it is not necessary to weigh your 
ood or measure the calories or heat uniis 
hat it furnishes, it is well to know the vary- 
ng requirements of different types of indi- 
riduals as shown in the following table: 


Average Daily Food Requirement in Calories 


Grandparent (70 to 80)... .1,500—1,800 


RETEST at LAE Aen i 3,000 
IIE 9 alt ca Na ara . 2,000 
BOF OLE OL Ls ries os) oie 3,000 
BeysOr eit Ol gett ei. 2,000 
Boy or girl of 7... 2: bea aay 2,100 
Boy OF Fir) OF S474. Ss .. 1,100—1,400 


Hard manual labor will increase require- 
nent of father to 4,000 or more calories. 

The calory is a unit of heat measurement 
ind represents the amount of heat required to 
‘aise one kilogram of water 1 degree Centi- 
rrade or 1 lb. of water 4 degrees Fahrenheit. 


196 HOW TO LIVE 


Regulating Bowel Action 

It is well, even for the average person, ti 
include plenty of bulky food in the diet i 
prevent the bowels from becoming sluggish 
which is so often the case among civilizet 
people. Where obstinate constipation ex 
ists, strict attention should be given to secur 
ing an abundance of foods in the followin 
classes: 

(1) Foods rich in vegetable fibers, sud 
as celery, cabbage, string beans, dried bean 
and lentils with their hulls, asparagus, let 
tuce, spinach, onions, raisins, figs, va 


| 
i 
| 


and other fruits eaten with their skins 
cereals from which the bran has not bee 
removed, such as rolled or cut oats a 
wheat. Bran may be used in the form 0 
bran bread, muffins, or crackers. | 

(2) Foods rich in vegetable acids, such a 
lemons, oranges, tomatoes, apples, cide: 
and other fruits and fruit juices, excer 
blackberries. Fruit juices should be take 
early in the morning or late at night. Fruit 
may be eaten liberally at meal times. 

(3) Foods inducing slight gas formation 
such as honey, molasses, spinach, onion) 
cauliflower. Gas tends to break up th 
masses in the intestines and has a stimula 
ing effect. Carbonated waters are likewis 


§1.] FOOD 197 


serviceable in this regard. Vegetables are, 
of course, most acceptably taken as salads, 
served with olive oil, which has a laxative 
effect. 

(4) Water, especially if taken early in the 
morning on an empty stomach, is helpful, 
except where there is extreme lack of mus- 
cular tone. Pills, purgatives, mineral 
waters and patent remedies should be 
strictly avoided as they tend to enslave the 
bowels. 

One hour before breakfast one or two 
zlasses of cold water, a hot and cold spray, 
and ten minutes’ exercise should be taken. 
(See Section III.—Exercises 4, 5, 8, 11, 12, 
13.) 

As an aid to the bulky vegetable diet agar- 
agar may be taken. This can be had granu- 
lated or in the form of wafers, the equiva- 
ent of a teaspoonful being taken at each 
neal, or it can be boiled, cooled and flavored 
as a jelly. It is not a medicine and has no 
aarmful effect. Mineral oil is sometimes 
aelpful in lubricating the bowels, but it 
should not be used in .preference to a well 
regulated diet. It is best taken, one or two 
bunces, late at night. If such measures, 
faithfully tried, combined with regular ex- 
ercise, do not prevent constipation, an X-ray 


198 HOW TO LIVE [sk 


examination should be had, and careful ex- . 
ploration of the stomach and bowels made 
in order to ascertain whether there is any | 
structural defect or obstruction or othes 
diseased condition. ; 
Professor Rose suggests the following 
menu: 
BREAKFAST ‘ 
An orange; cut oats, or other whole 
cereal; cream; bran muffins and honey; 
bacon. : 
LUNCHEON 


Lentil stew; Boston brown bread, whole. 
wheat or graham muffins; baked apple, ski 
eaten. $ 


DINNER 


Vegetable soup; roast beef; spinac 
(large serving); baked potatoes (skin 
eaten); cabbage, lettuce or tomato salad 
graham bread; steamed fig pudding, lemo 
sauce, or agar-agar jelly, flavored wit 
lemon. 


Balancing the Ration 


It will help to balance the ration and 
avoid an excess of protein and also to avol 
a deficiency of either fat or carbohydrat 


§1.] ¥rOOD 199 


if we take a bird’s-eye view of the various 
common foods in respect to the protein, fat 
and carbohydrate they contain. For this 
purpose the following table has been con- 
structed. 

This is a suggested menu, which can be 
modified and varied by using the foods here- 
mbefore classified as laxative: 


COMMON FOODS CLASSIFIED 


Poor in Rich in Very rich in 
Fat Fat Fat 


Very highin | White of Eggs 


Protein Cod Fish 
Lean Beef 
Chicken 
Veal 
High in Shell-fish Most Fish 
Protein Skim Milk Most Meats 
Lentils Most Fowl 
Peas Whole Kgg 
Beans Cheese 
Moderate or Most Peanuts Fat Meats 
Deficient in Vegetables Milk Yolk of Eggs 
Protein Bread Cream Soups | Most Nuts 
Potatoes Most Pies Cream 
Fruits Doughnuts Butter 
Sugar 


The foods given in the uppermost com- 
sartment are those ‘‘very high’’ in protein 
above 40 per cent. of their total calories, or 
‘ood value, being protein). Those in the 
‘wo compartments next below are merely 
“high’’ in protein (20 to 40 per cent.), while 


Ideal Food 
Proportions 


PH ; 
et | 
“eH 


the lowest three compartments contain those 
‘¢moderate or deficient’’ in protein (zero to 
20 per cent.). 

The compartment farthest to the viel 
contains a list of those foods ‘‘very rich in 


fat.’?? The two compartments next to the 


left contain those ‘‘rich in fat,’’ and the 
three compartments to the extreme left con- 
tain those ‘‘poor in fat.’’ 

With reference to carbohydrates (starell 
or sugar), we can say that the foods in the 


lower left compartment are very rich in 

carbohydrate. Those in the two neighboring 

compartments (the one beginning ‘shell 

fish’’ and the one beginning ‘‘peanuts’’) are 

moderate, and those in the remaining three 

compartments are those poorest in carbo 
hydrate. 


Thus, practically, the nearer the name of 


any fdediia to die upper corner of this tri- 


angular table, the more protein that food 
contains; the nearer it is to the right hand 
corner, the more fat; and the nearer to the 
remaining corner (lower left), the more 
carbohydrate (starch and sugar). ‘ 

An ideal proportion of the three food ele 
ments is to be had only in the middle com 
partment of the lowest row. But it is by 


no means necessary or advisable to confine 


| 
Ad 


200 HOW TO LIVE is a 


] FOOD 201 


e’s diet to the few foods which happen to 
1 in that compartment, provided foods 
osen from other compartments balance 
sh other. Thus, fruit and nuts balance each 
ier, the one being at the left and the other 
the right of the ideal compartment. In 
y same way, potatoes and cream balance 
sh other, as do bread and butter. Instine- 
ely these combinations have been chosen, 
vecially bread and butter. This combina- 
n is, however, slightly too low in protein, 
d a Ratton hatence is obtained by adding 
little from the compartment vertically 
ove the ideal. In this way we obtain the 
niliar meat-, egg-, or cheese-sandwich, con- 
tuting of itself a fairly well-balanced meal. 
In short, in order to maintain a diet cor- 
+ as to protein, it is only necessary to 
ke our main choices from the lowest row 
J, in case the foods so chosen are near the 
tom to supplement these by a moderate 
3 of those in the row above and a still more 
iring use of those in the top compartment. 
Che following more detailed and specific 
le of food values will prove helpful to 
se who desire intelligently to balance 
ir diet or to provide balanced menus for 
dr families. A very little attention to 
8 subject will enable one to acquire suffi- 


202 HOW TO LIVE 


cient knowledge of dietetic needs 6 gover 
the diet successfully in a general way witl 
out weighing or measuring the food. ] 
the following table portions of one hundre 
calories each are described. Thus one hw 
dred calories of baked beans (the fourt 
item in the table) are contained in a sma 
side-dish, the contents of which weigh 1 
grams or 2.66 ounces; and of the 100 calorik 
21 are protein, 18 are fat, and 61 are carb 
hydrate. a 

Such a table should not, of course, 1 
memorized, but an occasional reference to 
will enable one soon to acquire a workin 
knowledge of the food values of the mai 
articles in the dietary. 


203 


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212 HOW TO LIVE (6 


In January, 1917, the Life Extension | 
stitute carried out a dietetic experiment with : 
| 


a squad of twelve policemen from the train-| 
ing-school of the New York City Police De- 
partment. This experiment demonstrated 
that even men with such high fuel require- 
ments, averaging about 3,500 calories a day, 
could be maintained in vigorous health at a 
cost for food materials of somewhat less 
than 25 cents a day, showing that the aver- 
age individual could be maintained for much | 
less than that, probably 18 or 20 cents a day: 

Full particulars of this test, with menus, 
shopping lists and food costs are given im 
the Institute’s book, entitled ‘‘Food, Fuel 

for the Human Engine.’’ The men were 
maintained in a condition of excellent health, 

and found the food served palatable and 
satisfying. Notwithstanding the fact that 
they were engaged in strenuous physical, 
exercise, such as wrestling, boxing, ete. 7 
the squad as a whole gained 29 pounds, 
and no member lost weight. While the 
experiment demonstrated that a healthful 
and sufficient dietary could be arranged at d 
cost, for the average hard-working man, of 
20 cents a ie it also demonstrated that : 


§1.] FOOD 213 


values, in arranging such a dietary at that 
cost. It is hoped that this public experiment 
will make available to the millions who are 
compelled to live within these cost limitations 
the knowledge required in order to properly 
govern the diet. 

Since the experiment there has been a 
very rapid rise in the price of foodstuffs, 
which would require a material modification 
of previous estimates of the minimum cost 
of a healthful maintenance diet: 

The table on page 214 has been compiled by 
Gephart and Lusk (‘‘Analysis and Cost of 
Ready to Serve Foods’’), and shows in con- 
venient form relative energy values and cost 
of the more commonly used articles of food. 

A brief glance at this table will show how 
easily one might slowly starve on very ex- 
pensive food, and yet how easily the energy 
food needed can be secured at a low cost. 

It would, of course, be a great mistake to 
regulate the diet solely with regard to fuel 
value. Digestibility, as well as available 
amino-acids from protein, mineral and 
vitamin requirements, must also be con- 
sidered. Nevertheless, the main require- 
ment is for fuel, and this, as the table shows, 
gan be secured at a Sr aanehy low cost. 
| The prices quoted are those maintained in 
the latter half of the year 1918. 


Cost of 
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HOW TO LIVE 


226 


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HOW TO LIVE 


228 


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The Minimal 
. Cost of 
¥'ood 


230 HOW TO LIVE 


Bearing in mind the kaleidoscopic fluctua 
tion in market values that have taken plac 
since his words were written, the followin 
comments by Professor Lusk on the add 
tional tables dealing with the relative whole-. 
sale costs of food still hold good: | 

‘‘The above are analyses of 350 differen 
samples of foods purchased over the counter 
of a company which maintains a chain 0 
restaurants in New York City, and obtaine 
without knowledge on the part of these re 
taurants that the analyses were contem 
plated. 

‘“‘One may reliably assume that for th 
man of ordinary size, who lives withou 
doing any special muscular exercise, th 
fuel requirement of the body each da 
amounts to 2,500 calories of heat. Tran 
lated into common terms, this is the quan 
tity of heat which would be required to rais 
about 25 quarts of water from the freezin 
to the boiling point. Miss Cauble, a speci 
investigator of the Association for the Im 
provement of the Condition of the Poo 
kindly estimated the cost at wholesale price 
of the ingredients of different portions sol 
in the restaurants. The data enable one 
construct a table which gives the estimate 
wholesale cost of 2,500 calories in the variou 


1.) FOOD 231 


familiar forms of food sold in the restau- 
rant. This represents the minimum cost of 
fuel for the support of an adult during 
wwenty-four hours without taking into con- 
sideration labor, fuel or rent which, in the 
ase of the restaurant, must be included in 
the cost of the foods when they are eaten. 
it represents the minimal cost of food in 
he home. 

‘‘It appears from the table given below 
hat the cost of 2,500 calories in the whole- 
sale market varies from $.04 in the case of 
joiled rice to $.61 for shad. About half of 
he dishes can be obtained at wholesale at a 
srice less than $.25 for 2,500 calories, or less 
han a cent per hundred calories, a cost 
which is the standard striven for in school 
unches. The table is given on the next 
jage. 


232 HOW TO LIVE _‘( 


ESTIMATED WHOLESALE COST OF THE UNCOOKED | 
INGREDIENTS OF 2500 CALORIES CONTAINED IN 
STANDARD FOODS ARRANGED ACCORDING 

TO THEIR INCREASING COST 


Apple tapioca pudding. . . . ... . . 
Rice, boiled (side order) RU MRD RUM sry HS ues Ge ‘ 
Bath ‘buns. 20." PRON Cin ee RNIB Laie! Ro 3 : 
PAG, apple ey ies) Gos Ae heat 31 Rae ‘ 
Pie, PRUDALI 5 5 ak ein ee evita ne RR 
Apple, baked: e505) 0 eye by Pas he ee 


Pile; StLAWDEETY (65 eal SOL Aa a NC eae 
COCO hy EY ag OE OS a i nnn ee A ec 


Crullers ... 3 i Rare a a Na aa 
*Fish cakes with ‘tomato sauce. Be Rei ig fell at 
Muffins, corn. . aE deta ae a mre e aR 


*Lamb croquettes and mashed Potatoes : 
*Beans, Boston baked ESM UNAM N TN en aaa are Asean 
*Beef, COTM ss es ge eee rea 
Pie, Lemon uid aa Net) iMacs a ee Le 
Chicken wings on toast. 6S rod din Mt erate eae 
Napoleon ec ice be ee I a Ree Ue ett a 
*Salad, potato. oo cel cee, vim os Ce aceite nnn eee 
Toast, buttered . . . 


e e ° e : e e °. . 


Cream roll . . oi Sula aeons Hepa eatin 2 
*Beef, creamed, chipped, on ‘toast . i ee TR Re ri he aes 
Cakes, butter. . . RNS Oa sre lear Ss 
*Roast, Vienna, and spaghetti and potatoes PR RNP wi a8 
Pudding, tapioca, creamed. j Lf UA A Pe a Am acme 
Sandwich, oyster. . . PSV A AAAS Sr a» 


*Veal cutlet, breaded and tomato sauce 5 tess 
*Beef, corned, hash browned in pam... . . 
*Liver and bacon. 


*Roast, Vienna, with French fried. potatoes sf tran Sah TE Re 
*Stew, lamb... i . Le Create tae 
*Beans, New York, baked : 
Cakes, buckwheat, with maple cane sirup. Ree 
Coffee, cup of (contained cream and sugar). . . 
Pudding, bread, with vanilla sauce. . . . 

*Beef, corned, hashed, steamed. . . . . . 

Oatmeal, fresh cooked, with cream. eRe | AMER 
PS tow, DEH ieee ee relies SA Me sere ea ae a estan 
Pie, oyster j AP ar eet ar oe tag ac 
Potatoes, French fried, “extra order Bere Bs Pah fel Sirs ie Se dita yeah 
*Sandwich, ham. . Ma eatin sro wis SN 


*Beef, creamed, chipped. ent aah, MG Ia See Sa a eee a nae Coan 
*Sandwich, corned beef. . Drees eet Ya be 
*Beef, corned, hashed, steamed, with poached ege a 
*Mackerel, broiled salt, with mashed potatoes . . 
bd a eee a mee Meryem ek ei A Ne) 


- FOOD 233 


STIMATED WHOLESALE COST OF THE UNCOOKED 
INGREDIENTS OF 2500 CALORIES CONTAINED IN 
STANDARD FOODS ARRANGED ACCORDING 

TO THEIR INCREASING COST (Continued) 


Idding, rice, cold. . SAA MPMI preren ty LOAM ab ecw iia My 
ce, hot, with poached egg DS Ghd Boe Ua I NCE LN mn a yt 
MTORR Wit OTOULODR! fc a ek te tel en) ghee eG 
nndwich, minced chicken. . LRM DEChE RAT STE TY be Reo nn U) 
nstarch, chocolate, with cream . a Na Geta ce ees taille 
Meigs BULEWUELE YT. eta GR. ele US eRe PE 
melet, ham. . mii died (hte | pie (it Me Rou Vann nt eta pas 
mdwich, cream cheese walnut . Sil De Cae ae ie ok BIRR ATA Ral Se rh $o4 
melet, plain. . . ee ara d Ys aay theley Kian ce vee CAML RRS 
irnstarch, vanilla, with cream Be TO i Rel tes Obie Sd RRR Lene 
aelet, Ful ROPE ON GPS 0 OR ie Se aA oe FOR Me ane a mT URE AS IE 
EAN) PURER LO Tone ae iter Det oy Sek AE ARN cca A age ll a 
ge PP LE Gof ier (aM ay EME ON IE De NE POR My 5% 
MESVLG LET cu Men ae ate ate me gr res RT eae mS 
usage, country. . A aN MRR Chie 2 nies 19) 
‘icken croquette and French fried potatoes Be cots bedi iste 
See Orca ieee ON CONST. ba). cK Ce oie % Nass i nee ee BS 
aelet, parsley . , NERVE ere nie. ts of 
fdelet, Spanish, with French. fried potatoes SE Sa ee at Prarie A 
mdwich, tomato ... CET cet AU eas Ob 
SP PSCEOMUIIOD Carpe ohm. fie likett teal fee lmelied | Cody ee iO 
Gs PEE TOU Ra BCC MGs Soa ee PR A ee RL 
PERCE PORTIS Fae at WhO hs Via Wah NS bea Gk hee og. g CM ah 
MB TE Case UF MOS EE Ce ee ay ae ae ee ene em ae Sh 
stard Mele athe wg Phat hee ain eh OPS Ae La san fey eae 
ndwich, chicken, sliced MR i odin Lauiit vnksi sulcus © pote aby easy Cees 
Rabe Cog FNS | ey inet CRI. oo les RS a ee A: 
lm, fried . . I eevee Wie Fe mes CR OR MPT NL we 8 
indwich, roast beef, hot LSREOMR MMS isd eek wists} fed eM ings Meee 
mEewWDCTTICS With) cream) 0. Si ie il Nw, we Re 
ast milk . RUD Ce Cua Sumas onl PRON AM Tes Pag inu cg hfe ee 
gs, boiled (2). fer RON Sey UF a et oT a RO OM SIA A 3G 
aAelet, chicken. . MORE can minh Pel Rak Gee g 
ndwich, minced chicken with lettuce SEA AN? AMR Ay SAMOA: NE a fe: 32 
me DORCKEd On“ LOASE, (2) oo esate oe ta er ayaa ABD 


md, baked, and dressing. . - . ee ew ee 
: 


‘These orders contained bread and butter, which are figured 
he food values. Of the orders containing bread the frac- 
a ‘al part of the nutritional energy of the order from this 
ee averaged 43.7 per cent. of the total. 


| 


234 HOW TO LIVE 


‘<Contemplation of these results may b 
made after the housekeeper has carefull 
gone through the monthly bills for food, Fi 
vided the cost of the total food by the num 
ber of days in the month and then divid le 
this figure by the number of people in th 
family, counting children between five an 
fifteen years of age at two-thirds of a 
adult. i: 


in this fashion was $.95, $50 or $1.00 pe 
day. Wherever the higher values : 
reached it is certain that extravagant - 
are paid to middlemen or great waste @ 
ists in the kitchen. i 

‘‘Mhe theme might still further be ola 


orated, but the essential data for those tI 


terested in food economies can be obtaine 
from the table itself. Wholesale prices 
used for the reason that retail prices 
subject to great variation.’’ The fluctua 
of retail prices does not make it feasibl 
give their equivalents for the wholesale 
but the relationship can be judged by no 
the equivalents for the extremes. In 
table, for example, the retail price of 2,01 
calories of rice would be about 13 cents 


ae 


against 4 cents wholesale, and for shi 


| FOOD 235 


ut $1.50 retail, as against 61 cents whole- 
e. 
These costs have, of course, greatly in- 
ased in many instances during the war. 
e difficulty of presenting figures not sub- 
t to modification before they appear in 
nt has led the author to leave these basic 
ires for the student to adjust according 
current market conditions. 

The extent of these fluctuations is shown 
the following tables, compiled by the U.S. 
reau of Labor Statistics. 


236 HOW TO LIVE 


RELATIVE RETAIL PRICES OF FOOD IN THE a | 
STATES, JANUARY 15, 1913, TO JUNE 15, 1918, 
INCLUSIVE ‘ a 


Average price for the year 1913=100 iQ) 
(Monthly Review of the U. 8S. Bureau of Labor Statistics) _ 


Month 1913 1914 
Average for year...| 100 102 
JADUATY:.\< erelseta's' 98 104 
February.......-- 97 101 
March oe Genie 97 99 
BOP 3) SOV inwssl re aes 98 97 
IME Bi cessation cient 97 98 
DUNES Ss Srelawieiios 98 99 
FURL V ees ae alata race's 100 102 
Avigusts soos eels os 101 107 
September........ 102 107 
Ostober se Pe 104 105 
November......... 105 105 
December......... 104 105 


RELATIVE RETAIL PRICES OF SELECTED ARTICLE 
OF FOOD IN THE UNITED STATES, 1913-1918 


Average price for the year 1913=100 
(Monthly Review of the U. S. Bureau of Labor Statistics) 


Average price for the year||Aver. prices, Jan.15-June 15, 
Article —— ~ 
1913/1914]1915|1916|1917|| Jan.|Feb.| Mar.| April/May} 


Sirloin steak.. 
Round steak.. 
Rib roast. ... 
Pork chops... 
Bacon....... 


Blour? 6234 
Corn meal.... 
Potatoes..... 
Sugar... 
All articles 
combined. . 


a Conforming to the ruling of the United States Food Adi 
istration, no live or fresh hens were sold. ! 


+] FOOD 237 


The following table shows how much food 
measured in calories is consumed by men 
d women in different occupations: 


CALORIES OF FOOD CONSUMED DAILY * 


The following table is derived from data produced by Becker and Hamalain®& 
the University of Helsingfors, Finland, from actual experiment with indi- 
duals alternately resting and working at their respective trades while in the 
espiration calorimeter.” 


DURING DuRING y 
Total 
REst WORK Calories 
Height Wet. Caior- A hee 
Occupation Age | w-Ins. | Lbs. Cal- | ies per| Cal- | @ Hrs. 


ories Hour ories 
16 Hrs 
er jper Lb.| per ‘ 
Haupior Body| Hour | Rest) 
Weight 


oemaker,. ecesreeae 56 5-0 145 ve e 50 172 2544 
Ooemaker...2ee..| 30 5-8 143 87 -60 171 2760 
MOE eves Wie doeeshooo 5-5 141 72 .50 124 2144 
BE sc cwedaes of. 40 5-10 14 161 102 63 135 2712 
okbinder.......{ 19 6-0 150 87 .58 164 2704 
okbinder.......) 23 5-4% 143 85 59 163 2664 
stal Worker.....] 34 5-4 139 81 58 216 3024 
BELOP. cieecsee el: 20 5-11 154 104 -67 231 3512 
EE 2, aig as wlaie ot eek: 5-8 147 111 79 230 3616 
MS oc Ueecceeasl (45 5-7 154 81 -50 204 2928 
MICT . ws 2s tale: tele te nau 5-5 \% 141 85 -60 244 3312 
me-worker......| 27 5-11 156 90 57 408 4704 
VOT so ceecensel,, 42 5-5 167 86 . 50 501 5384 
BG gio 's' so letalatere & 43 5-5 143 84 -59 451 4952 


! WOMEN 
Md-sewer.......) 53 5-3 139 75 54 83 1864 
Md-sewer.......| 35 5-6 143 64 45 88 1728 
ichine-sewer.....| 53 5-3 139 75 54 103 2024 
‘chine-sewer.....| 19 5-3 110 64 58 119 1976 
‘sh-woman. ereee 43 5-3 L 125 75 .60 285 3480 
‘sh-woman. eeeeoe 19 5-3 110 64 .58 186 2512 
PPOGS sso wedss ct 43 5-3 125 75 .60 228 3024 
MECGSS. sce cscep é 19 5-3 110 64 58 143 2168 
binder. ......| 22 5-4 105 70 .65 98 1904 
PUNOOE; 5 fon ld ee 5-3 112 61 54 127 1992 


“Skandinavisches Archiv fiir Physiologie XXXI. Band. 1., 2 u., 3. Heft, Leip- 
_ Verlag Von Veit & Comp., 1914. 


238 HOW TO LIVE [81 


In these tables it will be noted that f 
sawyers (an active occupation), the hee 
production and consequent requirement 
calories worked out as follows: 


During rest 84 calories per h. X 16h..... 1344 
During work 451 calories per h. K 8 Biya! 3608 


Total calories.......esee. 5a Gas ea bo) ee : 


The tailor (sedentary occupation) showe 
the following heat production and calor! 
requirement: | 


72 calories & 16 h......- eee eee 1152 
124 ealories KX 8 hh... ..-e ee ee ees 992 
Total calories: ......0.s e860 2144 


food requirements according to age, weigh 
and occupation. 

Using these figures as a basis, Profes 
Lusk gives the following values for 
soldier: 


Sleeping 8 hours at 70 calories per hour...... 560 ca 

Resting in camp 6 hours at 77 calories per hour 462 

*Hike of 30 miles, 10 hours at 300 calories per 
1101) sary roMe Murray eau as Se oe 3000 


*Rorced march. Ordinary march is 15 miles. 


) FOOD 939 


inary family, Professor Lusk gives the 
lowing figures: 
Calories per day 


ta thi, Oe Ide SEs a do alee he's oleae 3000 
BPOCHOL Toe TR hs ha d's se erkie woe gb lds 2500 
MY PARC Ab eesti oa Blain sich ee mid Wen chet © pv dishes 3000 
SESSIR Eg PG EG EOE eS ea ee ao a 2500 
DEE PVOT POOR ye ere es wea Ns sites cau be 2500 
BSR GRC DITL: OL Tila iis wey shy) Vidi aiele d od Wiepsy 2100 

15600 
BAA CRO POEL ONE WTS SEB'. o's oe ios ice bs a Sald ue ofa le 1560 
BPA TGUY ey PEQUIFOMONG 65-25 sie sch Sts see ween a oie 17160 


This is the equivalent of food for 5% men 
ng an average day’s work. 

f the father does the hardest kind of 
ysical labor 1,000 calories per day may 
added. If the father be over six feet 
_ 300 calories are needed in addition. 
"rancis G. Benedict and his co-workers at 
Nutrition Laboratory of the Carnegie In- 
ation of Washington, and Professor Lusk, 
e also made a large number of experi- 
its to ascertain what is termed the basal 
abolism or heat production of the body 
verfect rest, and also that under varying 
rees of activity. The results are closely 
greement with the above. 

enedict has lately produced evidence to 
w that the basal metabolism, or heat pro- 
jon, at rest is not governed entirely by 


Basal 
Metabolism 


240 HOW TO LIVE 


such factors as body weight and body surfa 
but by the amount and activity of the act 
protoplasmic cells of the body—the cells tha 
compose the organs and muscles and blo ( 
The condition of these cells when the meas 
urements are taken (which may be influence 
by age, sleep, previous muscular exercise an 
diet) materially affects the amount of hea 
production and the requirements in energ 
food. Such experiments show why a 0 
must literally burn up his own body, if4 
takes in no fuel in the form of food. B 
dict’s views also account for the hig 
energy requirement of men as compare 
women, who, as a rule, have more fat 
less muscular tissue than men. 

The fuel values of these extra foods 
indulgences have been worked out by 
nelia @. Benedict and Francis G. Bene 
at the Nutrition Laboratory of the Carn 
Institution. They are astonishingly high 
should be borne in mind by all who wis 
avoid food waste and excess nutrition: 


Walter Baker, Vanilla Sweet Chocolate..... 
Park & Tilford Chocolate. .......---+seses 
Stollwerck Chocolate. ......---ceeeeseeeers 
Milk @hocalate. .oc++s0 605 sone ae memes 
Nut ‘Chocolates 5.5210 oi ci ice a a ean ces 


i] FOOD 


SODA WATERS 
Ick Cream (with Cream) 


Calories 
Chocolate, chocolate ice-cream..... 443-467 
Chocolate, chocolate ice-cream..... 251-377 
Chocolate, vanilla ice-cream....... 314-374 
Fresh strawberry, vanilla ice-cream 436 
Vanilla, vanilla ice-cream......... 394-399 
Vanilla, vanilla ice-cream......... 202-385 
SODA WATERS 
PLAIN 
METLOCGLATEN Crevereio le eNele fe ete te wlelete ciate 4 172-268 
A TILILS) Baie ioe 6 ain love Re aia aaah as wrskstede te 239 
WITH CREAM 
ME ITOCOLA TO Mater retane otal oleh ate/ila o's bose bie out 
ES NOCGLATR rath siclale Kievelate.nie(s © ini Ach ety eR 109-247 
LLL L RD Oe ete une ailiate! st els tele aeaielweloce cele 134-230 
WFTW ERB EE NOTTS Os CPW Tay maven ge piuie\evexare si 167 
SUNDAES 
Calories 


Chocolate Ice-Cream : 


Chocolate sauce, walnuts......... 327-516 


Fudge sauce, walnuts........ Gisnauere 412 
Marshmallow sauce, walnuts....... 383 
Marshmallow and chocolate sauce, 
MPPATIMTE or wisiate oi cic «'% 0's rf Aue 429 
Maple walnut sauce.............. 235 
Strawberry sauce......... rg hime ie i 225-235 
Strawberry Ice-Cream: 
Fresh strawberry sauce............ 277-406 
BSETAWDEELY, | SAUCE. o wic.6 obec icles eee 257 
Strawberry sauce and marshmallow. 412 
Vanilla Ice-Cream : 
Fresh strawberry sauce........... 334 
Marshmallow sauce, walnuts...... 350 
Cnocolate sauce, walnuts.......... 396 
Marshmallow sauce..............2- 251 
Snocolate sauce, BUTS. ......%.600- 371 
SULPAWDEFITY, SAUCE... 6... cee ew wee 304 


TEMPERANCE OR ‘‘Sorr’ DRINKS 


Contents Claimed Calories 


Ginger ale...... 1514 oz. 136 
Grape juice..... 1 pint 398 
DORIC es 6 $iiaie whe's 1 pint, 10 oz. 322 


241 


Cost 
Cents 


15 
20 
15 


15 
10 
10 


15 
15 
15 


15 
20 
15 
15 
15 
15 


Cost 
Cents 


Diet and 
Mndurance 


249 HOW TO LIVE $4. 


We have quoted Rubner (wde page 38) 
as condemning the very old popular idea: 
that meat is very ‘‘strengthening.’’ Actual 
experiments on this point have shown ex-) 
actly the opposite to be the case. Meat eat- 
ing and a eee protein diet instead of in. 
creasing one’s endurance, have been shows 
like alcohol, actually to ran it. ; 

An experiment was made by one of the 
authors to determine this question. The ex- 
periment consisted of endurance tests made 
on 49 persons representing the two types of 
dietic habits. The persons experimented 
upon constituted three classes: first, athletes 
accustomed to high-protein and full- flesh 
dietary; second, athletes accustomed to a 
low-protein and non-flesh dietary; third, 
sedentary persons accustomed to a low-pro- 
tein and non-flesh dietary. The subjects con- 
sisted of Yale students and instructors, a 
Connecticut physician, and several other 
physicians and nurses. All of the low-pro- 
tein and non-flesh subjects, except one, had 
abstained from flesh foods for periods of 4 
to 20 years, and 5 of them had never eaten 
such foods. 

The experiments furnished a severe test 
of the claims of the flesh-abstainers. Twe 
comparisons were planned, one between 


1.) FOOD 243 


lesh-eating athletes and flesh-abstaining 
ithletes, and the other between flesh-eating 
ithletes and _  flesh-abstaining sedentary 
vorkers. The results would indicate that 
he users of low-protein and the non-flesh 
lietaries have far greater endurance than 
hose who are accustomed to the ordinary 
American diet. 

In the absence of any exact mechanical 
nethod of measuring endurance, simple en- 
lurance tests were employed, such as fold- 
ng the arms horizontally as long as possible 
ind deep knee bending. The tests were 
nade before witnesses. 

The comparison for arm holding shows a 
rreat superiority on the side of the flesh- 
ibstainers. Only 2 of the 15 flesh-eaters tak- 
ng this test succeeded in holding their arms 
mt over a quarter of an hour, whereas 22 of 
he 32 abstainers surpassed that limit. None 
f the flesh-eaters reached half an hour, but 
© of the 32 abstainers exceeded that limit. 
)f these 9 exceeded an hour, 4 exceeded 2 
tours and 1 exceeded 3 hours. 

In respect to deep knee bending, if we 
ake the number 325 for reference, we find 
hat, of the 9 flesh-eaters taking this test 
mly 3 surpassed this figure, while of the 21 
bstainers, 17 surpassed it. Only 1 of the 


O44 HOW TO LIVE te 


9 flesh-eaters reached 1 ,000 as against 6 of 
the 21 abstainers. None of the former sur- 
passed 2,000 as against 2 of the latter. ) 

Similar results have been found in other 
investigations. It is probable that the in- 
feriority of meat-eaters in staying power is 
due primarily to high protein, not to mei 
per Se. 

In 1906, nine Yale students under the die 
rection of one of the authors experimented 
with Mr. Horace Fletcher’s method of 
thorough mastication and instinctive eating. 
The experiment began with an endurance 
test on January 14, and consisted mainly of 
two parts, each of which lasted about ten 
weeksi0060) 800 88 2 Ae is cs oa 

The object of the first half of the experi 
ment was to test the claims which have been 
made as to the effects upon endurance of 
thorough mastication combined with 1 - 
plicit obedience to appetite. Our conclusion 
in brief is that these claims, so far as they 
relate to endurance, are justified. : 

The method may be briefly exprest in twe 
rules. a 


not on the mechanical aet of chewing, but on 


1.] FOOD 245 


he tasting and enjoyment of the food; liquid 
oods to be sipped and tasted, not drunk 
lown like water. There should be no arti- 
icial holding of food in the mouth beyond 
he time of natural swallowing, even if, as 
3 to be expected at the start, swallow- 
ng is premature. It is not intended to 
‘count the chews,’’ or to hold the food 
orcibly in the front of the mouth, or to 
low the tongue muscles to become fatigued 
y any unnatural effort or position, or in 
ny other way to make eating a bore. On 
he contrary, every such effort distracts one 
rom the natural enjoyment of food. Pavlov 
as shown that without such attention and 
njoyment of the taste of food, the secretion 
f gastric juice is lessened. The point of in- 
oluntary swallowing is thus a_ variable 
oint, gradually coming later and later as 
he practise of thorough mastication pro- 
eeds, until the result is reached that the 
ood remains in the mouth without effort 
nd becomes practically tasteless. Thus the 
ood, so to speak, swallows itself, and the 
erson eats without thought either of swal- 
owing or of not swallowing it; swallowing 
3 put into the same category of physiological 
unctions as breathing, which ordinarily is 
avoluntary. 


246 HOW TO LIVE [$1 
2. Following instinct.—Never to eat when 
not hungry, even if a meal (or more than 
one, for that matter) is skipped, and when a 
ical is taken, not to be guided by the quan- : 
tity of food offered, or by past habit, or by 
any theories as to the amount of food 
needed. The natural taste or appetite is 
alone consulted, and the subject selects, 
from the food available, only those kinds: 
and amounts which are actually craved by 
the appetite. After practise, the appetite 
gradually becomes more definite and dis- 
criminating in its indications. : 
During the second half of the experiment 
the two rules above mentioned were con- 
tinued in force, but a third rule was added, 
namely, when fis appetite was in doubt, to 
give the benefit of, that doubt to low-protein 
and non-flesh foods. In other words, the in 
fluence of suggestion was invoked to hasten. 
the change which had been inaugurated by 
arousing the natural appetite. Suggestion 
was introduced merely because the exper 
ment was limited in time. In no case was it 
allowed to override the dictates of appetite. 
Careful records of the amount of food 
taken and the constituents in (1) protein, 
(2) fats and (3) starches and sugars, were 
kept for each man for each day. In ord r 


1.) FOOD 247 


0 avoid weighing the food at the table and 
ihe annoyance which such a procedure in- 
volves, the food was all weighed in the 
sitchen and served in definite portions of 
mown food value. From the records thus 
supplied, it was easy, by means of a ‘‘me- 
shanical diet indicator’’ devised for the pur- 
pose, to find the proportions of food ele- 
ments. ‘The first result of the experiment 
was a reduction in the amount of protein 
socnsumed. 

During the first four weeks, the men con- 
sumed an average of from 2,760 to 3,030 
salories per day, of which 120 to 240 were 
n the flesh foods, such as meats, poultry, 
ish and shell-fish, and that 2.4 to 2.7 calories 
of protein were ingested for each pound of 
yody-weight. Translating Professor Chit- 
enden’s figures for the physiological re- 
juirement of ingested protein, we find it to 
xe from 1.3 to 1.7 calories per pound of 
»ody-weight. Thus the men were at this 
ime consuming nearly double the Chitten- 
len allowance. During the last four weeks 
f the experiment all these magnitudes were 
ower. The per capita calories ranged from 
1,220 to 2,620, of which only 40 were in flesh 
‘oods, and the protein had fallen to 1.4 to 
.9 calories per pound of body-weight, which 


= 
. "| 
7G 
ren 


ie 
4 


248 HOW TO LIVE | [§ 1. 
corresponds closely to the Chittendes 
standard. 

Gymnasium tests were made at the begin 
ning, middle and end of the experiment. 
These tests were of two kinds—tests % 
strength and tests of endurance. 

During the first period there was a slight 
increase in strength (from an average 
‘total’? strength of 1,076 to 1,118), and dur- 
ing the second period a slight fall to 995, 
which is about 12 per cent. from the mid- 
year’s 1,118, and about 8 per cent. from the 
original 1 07 6. Thus the strength of the 
men ee nearly stationary itevershom 
the experiment. 

It is fortunate that the strength of the 
men remained so nearly stationary; for it 
demonstrates the more clearly that the in- 
crease in endurance which will be shown be- 
low was an increase in endurance per se, 
and not in any degree due to an increase if 
strength. Strength and endurance are en- 
tirely distinct and should be separately 
measured. The strength of a muscle is 
measured by the utmost force which it a 


within its strength. L; 
After much consideration and consultation 


] FOOD 249 


was decided not to place reliance on the 
linary ergographs as a means of measur- 
y endurance. Instead, seven simple 
mnastic tests of physical endurance were 
ployed, and one of mental endurance. 
ie seven physical tests were: 

(1) Rising on the toes as many times as 
ssible. 

(2) Deep knee bending, or squatting as 
r as possible and rising to the standing 
sture, repeating as often as possible. 

(3) While lying on the back, raising the 
‘s from the floor to a vertical position and 
vering them again, repeating to the point 
physical exhaustion. 

(4) Raising a 5-lb. dumb-bell (with the 
ceps) in each hand from the shoulder up 
the highest point above the head, repeat- 
+ to the point of physical exhaustion. 

'5) Holding the arms from the sides hori- 
itally for as long a time as possible. 

(6) Raising a dumb-bell (with the biceps) 
‘one hand from a position in which the 
n hangs down, up to the shoulder and 
ering it again, repeating the motion to 
point of physical exhaustion. This test 
s taken with four successive dumb-bells 
decreasing weight, viz., 50, 25, 10 and 5 
. respectively. 


250 HOW TO LIVE 


(7) Running on the gymnasium track at 
speed to suit the subject, to as great “a 
tance as possible. 

The mental test consisted of adding sp 
fied columns of figures as rapidly as possi 
the object being to find out whether 
rapidity of performing such work tended. 
improve during the experiment. 

The following table summarizes the res 
for eight of the nine men. It shows fori 
stance that B. improved in physieal — 
durance 33 per cent., 7.e., more than 33 
cent. between January and March and m 
than 84 per cent. between January and Ju 


PERCENTAGE OF IMPROVEMENT IN PHYSICAL ENDt 
ANCE (EXACT OR UNDERSTATED) OF EIGHT “ 


AVERAGE 
Be q iw eae R Ay 
Jan.-Mar, 33+ 36 50 — 26 18+ 66+ 


Jan.June 84+ 844 181 29 564+ 89+ 804 


The above figures show an undoubted 
crease in endurance, both for the first I 


the experiment. } 

Three methods of estimating the inere 
of endurance between January and J 
were used. The above table gives the 
minimum estimates. 


FOOD 251 


+ the average improvement of the eight 
a who improved was 90 per cent. 

“he ninth man failed to improve but re- 
gressed slightly. He served as a ‘‘con- 
l,’’ being the one man out of the nine 
) did not follow out the conditions of the 
reriment as to thorough mastication and 
nge of diet. 

"he phenomena observed during the ex- 
iment may be summarized as a slight re- 
‘tion of total food consumed, a large re- 
tion of the protein element, especially of 
h foods, a lessened excretion of nitrogen, 
‘eduction in the odor, putrefaction, fer- 
atation and quantity of the feces, a slight 
3 of weight, a slight loss of strength, an 
mous increase of physical endurance, a 
rht increase in mental quickness. These 
momena varied somewhat with different 
ividuals, the variations corresponding in 
ieral to the varying degree in which the 
o adhered to the rules of the experiment. 
“hat we are correct in ascribing the re- 
ts, especially in endurance, to dietetic 
ses alone, can not reasonably be doubted 
en it is considered that no other factors 
known significance were allowed to aid in 
3 result. 

Nhile the results of the present experi- 


202 HOW TO LIVE 


ment lean toward ‘‘vegetarianism,’’ they a 
only incidentally related to its propagand: 
Meat was by no means excluded; on the cor 
trary, the subjects were urged to eat it 
their appetite distinctly preferred it : 
other foods. 

The sudden and complete exclusion © 
meat is not always desirable, unless moi 
skill and knowledge in food matters are 
ployed than most persons possess. On 
contrary, disaster has repeatedly overta 
many who have made this attempt. Pa 
has shown that meat greatly stimulates 
flow of gastric juice. Whether the stim 
it gives to the stomach is natural, or in 
nature of an improper goad or whip, certai 
it is that some stomachs which are acct 
tomed to this daily whip have failed, for 
time at least, to function satisfactorily w 
it was withdrawn. : 

Nor is it necessary that meat should] 
permanently abjured, even when it ceases 1 
become a daily necessity. The safer cours 
at least, is to indulge the craving when 
one is ‘‘meat hungry,’’ even if, as in m 
cases, this be not oftener than once in sev 
months. The rule of selection employe 
the experiment was merely to give the b 
fit of the doubt to the non-flesh food; 


FOOD 203 


n a slight preference for flesh foods was 
ye followed. 

Ve have presented these facts largely as 
iatter of historic interest. 

‘he high protein tradition has ceased to 
py the minds of physiologists altho it 
had a firm hold when this book was 
; issued in 1915. Probably Professor 
nzo HK. Taylor’s observations on the Ger- 
1 experience did much to change this 
lition and confirm the early views of 
ttenden and others. 

; has been stated that the Chittenden 
and Hindenburg strategy were winning’ 
war for Germany. This might now be 
ified to read that they were instrumental 
sostponing Germany’s defeat, but that 
tenden and other physiologists have 
e helped our Food Administration and 
Army to make possible the crushing de- 
of Germany. 

1 a general way the experiments of 
ncis G. Benedict carried on in 1918 with 
et squad on a low protein and low calory 
. have confirmed the findings in these 
3 with regard to the endurance of indi- 
als who are on a low protein allowance. 
n the low calory allowance, equal to only 
it two-thirds the usual requirement for 


O54. HOW TO LIVE | 


3 


age, weight and activity, did not apparen 
impair the endurance of these men, altho 
we have elsewhere stated, under the combir 
low calory and low protein diet the excess 
nitrogen loss apparently withdrew a cert 
stimulus to cellular activity as noted in] 
blood pressure, low pulse rate and lack of 
called “pep. ’? As elsewhere pointed out, | 
caution is given by Benedict that there 
danger in a low protein diet that is also 1 
in calories because of the withdrawal fr 
the tissues of reserve nitrogen. u 


REFERENCES 

Adami, J. G.: Autointoxication and Sub-Infection, P: 
ish Medical Journal, January 24, 1914, p. 177; Jou: 
American Medical Association, Xx, No. 9.'D. 701, ni 

— Bayliss, W. M.: Physiology of Food iid Economy in I 
(University College. London.) Longmans. ae 
Benedict, F. G., and Carpenter, Thorne M.: The Met 
ism ‘and Hineray Transformation of Healthy Man 1 

ing Rest, Carnegie Institution, Washington, D. C., i 

~ Benedict, F. G.: The Nutritive Requirements of the B 
Amer, Jour, of Physiology, 1906, XVI, pp. 409- 437, 

~ Benedict, C. G. and F. G.:. The Energy Content of E 
Foods, Boston Med. and Surg. Journal, August 1, 1 

+ Benedict, W. Gi: The Bactore Affecting N ormal Basa M 
bolism, Proc. Nat. Acad. Se., 1915, I, p. 105. as 

~ Benedict, F. G., and Smith, H M.: The Influences of 
letic Tn upon ‘Basal Metabolism, Proes el 

Acad. Se., 1915, 1, p. 102. 


Rasal Metabowem of Nora ‘Men and Women, 3 P 

Nat. Acad. Se., 1915, I, p. 104. au 
Benedict, F. G., ead Cathcart, Edward P.: Muscular " 
Catnegie Institution of Washington, D. C.; 1913.98 

~ Benedict, Cornelia and Francis G.: The Energy Cont ! 
Extra Foods. Boston Med. and Surg. Jour., Aug. 1 


FOOD 259 


lict, Francis G., and Carpenter, Thorne M.: Food In- 
estion and Energy Transformations, with special ref er- 
mce to The Stimulating Effect of Nutrients. Published 
yy the Carnegie Institution of Washington, 1918. 
food Problems in Relation to the War. Proceedings 
Amer, Phil. Soc., 1918. 
, W. B., Ph.D.: The Sex Expression of Men Living 
ma Lower Nutritional Level, Journal of Nervous and 
Mental Disease, Vol. 49, No. 3, March, 1919. 
3, Alexander: Modern Theories of Diet, New York, 
songmans, 1912; London, Edward Arnold, 1912, 
on, Walter B.: Bodily Changes in Pain, Hunger, 
fear and Rage, Appleton’s, New York, 1915. 
enden, Russell H.: Physiological Economy in Nutri- 
ion, Frederick A. Stokes & Company, New York, 1904; 
The Nutrition of Man, 1907. 
rial: Newer Aspects of Metabolism, Journal Ameri- 
an Medical Association, 1915, LXIV, p. 1327. 
r, Irving: A Graphic Method in Practical Dietetics, 
fournal Am, Med. Assn., 1907, XLVIII, pp. 1316-1324; 
[The Effect of Diet on Endurance, Transactions of the 
Yale Univ. Press, New Haven, 1918; The Influence of 
flesh-eating on Endurance, Yale Med. Jour., Mar., 1907. 
Eugene Lyman: A Sensible Diet for the Average 
Yan and Woman, N. Y. Medical Journal, July 4, 1914; 
food, Fuel for Human Engine, 1917. Funk & Wagnalls 
Jompany. 
art, F. C., and Lusk, Graham: Analysis and Cost of 
Beady- faiserue Foods, Press of the American Medical 
\ssociation, Chicago, ‘1915. 
yerger, J oseph, Wheeler, G. A., and Sydenstricker, 
ddgar: A Study of the Diet of Non-pellagrous and of 
Pellagrous Households in Textile Mill Communities in 
South Carolina in 1916, Journal of American Medical 
Association, September 21, 1918. 
ird, F. X.: What Shall I Eat? Rebman, New York, 1911. 
Alfred H.: The Role of Antiscorbutics in Our Diet- 
wy, Journal Am. Med. Assn., September 21, 1918. 
Janned Tomatoes As An Antiscorbutic, Alfred H. Hess, 
md Lester J. Unger. Reprint from the Proceedings of 
he Society for Experimental Biology and Medieine. 
ins, Robert: Js Man Poltophagic or Psomophagic? The 
uancet, London, 1905, I, pp, 1334-1337. 


206 HOW ‘TO LIVE 


~ Hindhede, M.: What to Eat and Why, Ewart, Seym 
Co., Ltd., London, 1914. Proteins and Nutrition, 1 
9g Hutchison, Robert: Food and the Principles of Dictet 
William Wood & Co., New York, 1917, fourth edition 
~ Kinne, Helen, and Cooley, Anna M.: Foods and Hous / 
Management, The Macmillan Company, New York, 19 
~ Lusk, Graham: The Elements of the Science of Nutriti 
W. B. Saunders & Co., Philadelphia, 1909, second ¢ 
tion; 1917, third edition, Food in Wartume, 1918; 
allied Food Situation, Scribners, December, 1918. 
™ Mendel, Lafayette B.: The Relation of Foodstuffs to 
mentary Functions, Amer. Jour. of Med. Sciences, 
CXXXVILI, pp. 522-526. Changes in the Food Sug 
and Their Relation to Nutrition. Yale Univ. Press, 
-~ McCollum, E. V.: The “Vitamin” Hypothesis and th 
eases Referable to Faulty Diet; Journal American I} 
ical Association, Septemb-r 21, 1918. The Né 
Knowledge of Nutrition, Maemillan Co., 1918. A 
Murlin, John R.. Diet of the U. 8. Army Soldier 4 
Training Camp, Journal Am. Med. Assn., Sept. 21, 
Pavlov, I. P.: Lhe Work of the Digestive Glands, 
Griffin & Company, Ltd., London, 1910, second HE 
edition, translated by W. H.. Thompson. 
— Rose, Mary Swartz: A Laboratory Hand-book for Die 
1914. Feeding the Family, 1917. Macmillan & 
New York. 
-~ Sherman, H. C.: Chemistry of Food and Nutrition, 
Food Products, 1914. Macmillan & Co., New Yor 
Stiles, Perey Goldthwaite: Nutritional Physiology, 
Saunders Company, Philadelphia and London, 1 
Tigerstedt, Robert: A Teaxt-Book of Human Physiolo 
Appleton & Company, New York and London, I 
third German edition, translated by John R. Murl 
~ Taylor, Alonzo Englebert: Digestion cand Metabolism. 
& Febiger, Philadelphia, 1912; Diet of Prisoners o 
in Germany, Journal Amer. Med. Assn., Noy. 10, 1 
U. §. Government Publications. List with priees to b 
from Supt. of Documents, Washington, D. C. 
Von Noorden, Carl: Metabolism and Practical Medio 
William Heinemann, London, 1907. 4 
Wood, T. B.: Food Economy in War Time, Cambridge t 
versity Press; The Siory of a Loaf of Bread, Cambri 
University Press, London. Fetter Lane, E.C. s 


SECTION 41 


OVERWEIGHT 


How many people after age 35 have a con- 
rmation of body that is in accord with 
oper ideals of health and symmetry? The 
erage individual, as age progresses, gains 
ight until he reaches old age, when the 
ight usually decreases. 
This movement of weight is so universal 
at it has been accepted as normal, or 
ysiological, whereas it is not normal, and 
the result of disease-producing and life- 
ortening influences. 
The standards for weight at the various 
es and heights have been established by 
e insurance experience, but these stand- 
ds, which show an increase in weight as 
e advances, by no means reflect the stand- 
1s of health and efficiency. They merely 
licate the average condition of people ac- 
sted for life insurance, whose death-rate 
while Govered by life ele premiums 
s yet far above that obtaining among peo- 
! of the best physical type, who live a 
roughly hygienic life. 

257 


258 HOW TO LIVE “8 


The attached charts tell the story of over, 
weight and underweight. 4 

It seems reasonable to deduce from these 
figures that the usual gain in weight with 
advancing years is not an advantage but a 
handicap. We should endeavor to keep out 
weight at approximately the average weigh a 
for age 30, the period of full maturity, ‘ 


exhibit the most favorable mortality. 

The weight of men’s and women’s cloth 
ing has been carefully investigated by th 
Institute. The following figures will enable 
one to adjust the tables derived from life im 
surance records for nude weight or season: 
able variations: : 


AVERAGE WEIGHT OF CLOTHING (MALBS) 
CoAT AND VEST 


Tropical Mid-Summer Winter 
Small 1lb. 334 oz. 2lbs. 1% oz. 2lbs. 814 
Medium Llib. 5 oz. 2lbs. 414 oz. 21bs. 11% 


Large 1lb. 8 oz. 2:1bs.'" 9) 02, otos. ob 


ALL OTHER CLOTHING INCLUDING SHOES 4 
Tropical Mid-Summer Winter 


Small 21 bs: 8) oz. 21bs. 9 oz. 5lbs. 9% 
Medium olbs.11 oz. 4lbs.11 oz. 5 lbs. 14 


Large 4lbs. 1 oz. 5 Ibs. Lb voz. 6lbs. 4 


AVERAGE WEIGHT FOR ALL SEASONS 
CoAT AND VEST 


. | OVERWEIGHT 209 


ALL OTHER CLOTHING INCLUDING SHOES 


SU COLEN TUN i i 4 lbs. 314 OZ. 
MEGA eats a Se slo's 4 oro 4 1bs.12 o72 
MATE COMMER eis tee Ves 6 (al o'/o'i0 a) Seas 5 1Dss 2 Oz 


AVHRAGE WHIGHT OF CLOTHING (WOMEN) 
DRESSES AND CORSETS 


Tropical Mid-Summer Winter 
all 11b. 11 oz. 2ibs. 8 oz. 2 Ibs. 11 oz, 
dium 1lb. 14 02. 2 lbs. 12 oz. 2 lbs. 15 oz. 
ge 2lbs. 402. 2 lbs. 15 oz. 3lbs. 502. 

ALL OTHER CLOTHING INCLUDING SHOES 

Tropical Mid-Summer Winter 
all 11lb. 1502. 2 lbs. 10 oz. 3 lbs. 6 02. 
dium 2ibs. 1 oz. 2 lbs. 12 oz. 3lbs. 8 oz. 
rge 2 Ibs. 12 oz. 3 lbs. 602. 4lbs. 602. 


AVERAGE WEIGHT FOR ALL SEASONS 
DRESSES AND CORSETS 


ROPE CE HOS Mech guts SID AS Ite eT 2 Ibs. 42% OZ. 
at Reve Bh vie story ocak RO es BIS ENS cH 2 lbs 83% OZ. 
BSA UE CUE oe chorea ica) bial tahey one) shares 2 Ibs. 1314 OZ. 
ALL OTHER CLOTHING INCLUDING SHOES 
FERIA LI Seta Sp icj'> bikte.als/s, 2.4 8% 2 Ibs. 1014 02 
LOGIT ke sacs crs ialetene weit ete 2 lbs 1214 OZ 
PRAT mete ste ailais: tara leiwiers avers « 3 lbs. 8 OZ 


In fat people, the number of working cells 
relatively less in proportion to the weight 
an m thin people, as fat cells do not work. 
so, there is less body surface exposed in 
oportion to the body weight, and con- 
quently less heat loss. Likewise, fat peo- 
2 are less active, and their little cell- 
gines do not call for so much fuel; con- 
quently fat people do not use as much 
od as lean or muscular people of the same 
ight. This explains, as already remarked, 
ty women do not need as much food as 


Diet for 
Overweight 


260 HOW TO LIVE § 


men of the same weight. But often the fu 
is furnished to the fat man and woma 
right along in the ordinary diet, so the 
what is not burned up is stored up and th 
person grows stouter and stouter. : 

For extreme overweight, diet should : 
prescribed accurately by the physician t 
suit the needs of each individual case. Cel 
tain general principles may be stated, hoy 
ever, as applicable to the average case... 

It is surprizing what an enormous “fa 
value certain foods have which are eate 
very carelessly, and what a very low fu 
value others have which are quite satisfyin 
to hunger. For example: One would hay 
to eat $9.00 worth of lettuce and tomat 
salad to furnish 2,500 calories, the amout 
of fuel for the day’s reqnineie vie (Lus 
while about 30 cents’ worth of butter, or 1 
cents’ worth of sugar would furnish fh 
same amount of energy. No oné wot 
think of feeding exclusively on any one 
these foods, but it is easy to see how 
elimination of butter and sugar and the 3 
troduction of such foods as lettuce, tomé 
toes, celery, carrots, spinach and fruits, a 
of which have a low fuel value, wou 
enormously reduce the available energy a 
therefore the fat-forming elements in ¢ 


p 2.] OVERWEIGHT 261 


diet, yet fill the stomach and satisfy the 
hunger-craving. Hunger is largely de- 
pendent upon the contractions of the empty 
stomach and not upon a general bodily 
‘raving for food. 

Foods which should be reduced in quanti- 
les or avoided, in cases of overweight, are 
ugar, fats, milk as a beverage, salmon 

bster, crabs, sardines, herring, mackerel, 
ork and goose, fat meats, nuts, butter, 
ream, olive oil, pastry and sweets. Water 
\ meals. Alcohol which is not properly 
“vaking a food, altho often so called, should 
voided, as itis a fuel. It is good to burn 
stove, but not in the human body. 
—Walking, swimming, golf, billiards, hill- 
mpelbing, are all beneficial forms of exercise 
al the middle-aged and elderly, who are 

 lafly affected by overweight. 
Become and monotonous forms of exer- 
se, while difficult to follow regularly, are 
sually of more benefit, as they are less 
Kely to create an appetite. Simple exer- 
ises, if repeated from twenty to forty 
mes, night and morning, will accomplish 
tach. No apparatus is required, and any 
lovements that bring into play the entire 
uscular system, and especially the muscles 
‘ the trunk, with deep breathing, are suffi- 


Fat Form- 
ing Foods 
That Should, 
as a Rule, 


? be Avoided 


by Over- 
weights 


Exercise for 
Overweight 


Avoidance 
of Sudden 
Reduction 


Summary 


262 HOW TO LIVE. [92 | 


cient.* The main reliance should be upon | 
dietetic regulation rather than upon exer- 
cise. A very moderate increase of exercise j| 
and a persistent adherence to a proper diet 
will work wonders in weight reduction. 
It is unwise to attempt a sudden reductioay 
in weight. Profound nervous depression may@ 
be caused by too rapid reduction in peopleg 
of nervous temperament, especially if they 
have long been overweight. By gradual! 
modifying the diet and moderately increasy 
ing the exercise, the results can be obtaine r 
with mathematical precision and without Wu 
due hardship. It may be necessary to fore 
certain pet dietetic indulgences, but such }~ 
dulgences are, after all, a mere matter \y 
habit and a liking for new forms of food cat 
usually be acquired. One can not have thel 
cake and penny too. One can not safely re- 
duce one’s weight by any mysterious method 
that will leave one at liberty to continue the 
indulgences, whether of sloth or of appetite; 
that are responsible for its accumulation. 
The reduction of weight is really a very 
simple matter. No mysterious or elaboraté 
‘¢svstems’’ or drugs are needed. i 
If a sufficient reduction in the amount ol 
energy food and an increase in the amount 


* See “Setting-up” exereises described in the SUPPLEMENTAR 
“Notes on Posture.” We. 


§2.] OVERWEIGHT 263 


of exercise are made, no power on earth can 
prevent a reduction in weight. 

The rule of safety, however, for those 
Teally ‘‘fat’’ is to reduce by diet before at- 
tempting any vigorous exercise as there is 
grave danger to fat people from overstrain 
of a fat-embarrassed heart. 

Even a sedentary worker uses up about 
2,500 calories a day. By reducing the food 
to 1,200 calories (this can be done without 
decreasing its bulk) and increasing the exer- 
ise to the point of burning up 3,000 calories, 
ye tissues are drawn upon for the differ- 


From the following simple dietary an 
Verweight who has no serious organic dis- 
ase can bring down the diet as low as 1,500 
alories, forcing the body to contribute about 
,000 calories daily of its own fat. 


BREAKFAST 


Apple, small orange, or 14 grapefruit, one 

t two eggs, thin toast, dry or very lightly 
iwttered; coffee, with hot milk instead of 
‘eam, not more than one lump sugar. 


: 


264. : HOW TO LIVE [$2 
| LUNCHEON | 
Vegetable soup (no creamed soups), rye 
bread, bran bread or bran biscuit, or graham | 
rolls—thinly buttered (one small pat only), © 
lettuce and cheese salad, or lettuce and to-, 
mato, or fruit salad, French dressing. 


DINNER 


/ Moderate helping of any roast of lear, 
meat or non-fat poultry or fish, baked o 
boiled potato, any bulky vegetable (as let 
tuce, Swiss chard, parsnips, carrots, turnips 
celery, oyster plant, cabbage, Brusseg: 
sprouts, tomatoes, Spanish onions, spinact ‘ 
coffee, fruit dessert—grapefruit cockt 
oranges, Or stewed fruits. . 
Exercise should, of course, be followes, 
for its other beneficial effects as well as for 
weight reduction. : 
Where there is pronounced overweight it 

is well to weigh every few days in order to 
note the effect of the diet. It is a very 
simple matter to ease up on the fuel foods, 
substituting fruits and vegetables, and fo 
low the effect of the diet by charting y : 
weight on a blank provided for this purpose 
There should be no effort at rapid reducti 
but try and get off a few pounds each week, 


* Weight tables and planks for charting weight can be 4 
of the Institute, price 10c. * 


mend 


2] OVERWEIGHT 265 


The careful chewing, or rather tasting, of 
‘ood until it naturally slides into the stomach 
vill often tend to prevent overeating. 

\ 


Underweight 


Thin people lose heat more readily than 
tout people, as they have a larger per- 
ntage of active tissue and expose more 
in surface in proportion to the body 
ight. They require, therefore, an abundant 
ply of energy food, or fuel foods, fats, 
ch and sugar. Butter and olive oil are 
r than other fats and less likely to dis- 
) the digestion. Sugar is a valuable fuel 
, but should not be taken in concentrated 
Tm into an empty stomach. Sweets are 
ist taken at the end of a meal, but in such 
ses the teeth should be well cleansed. 
‘uit at the end of a meal tends to prevent 
y injury to the teeth from Sugar and 
irches. 

The problem is to secure the largest num- 
t of calories in the most digestible form. 

e following dietary will furnish about 

90 calories, while the requirement of the 

srage individual of very moderate activity 

mmly 2,400 to 2,500 calories; hence, if this 

u is faithfully followed and well di- 


Diet for 
Under- 
weight 


266 HOW TO LIVE [§ 


gested, an improvement in weight is almos 
certain to result: 


BREAKFAST 

Grape juice, 1 cup; farina with 4 date: 
34 cup; scrambled egg, 42 cup; toast, 

slice; butter, 14 tablespoon; cream, thin, 

cup; sugar, 2 tablespoons (scant). 


LuNcHEON 

Creamed chicken (14 cup), on toast , 

slice); lettuce salad, 1 serving; saltines, 

saltines; vanilla ice cream, 4 cup; 
olate, % cup. 


=e ake 


DINNER i 

Cream of corn soup, 1 cup; roast i 
914 slices; baked potato, 1 medium; butte 
lima beans, 34 cup; whole wheat bread? 
slices; butter, 2 tablespoons; baked apple, 
large; cream, thin, 44 cup; sugar, 1 tabl 
spoon (scant). 

Egg lemonade, using several yolks to t] 
glass, has a high fuel value, and is also hel 
ful in anemia. A fattening mixture can | 
made of one quart of milk to which is add 
several ounces of cream and several ounces : 
milk sugar. ‘This can be taken as a beveras 
at each meal and forms a very substanti 
foundation to the whole dietary. Salad 
may be used freely in dressings. i 


2.] OVERWEIGHT 267 


While it is, of course, extremely important 
) get as many calories as possible, it is 
So necessary to include plenty of green 
getables, fruits and raw foods in order 
at the regulating elements may be sup- 
ied in addition to the fuel. 
Overfatigue and exhausting physical exer- 
i should be avoided, 

oderate systematic exercises, with deep 
eathing, and sleeping out of doors, or ap- 
oaching as near to it as one can, are ad- 
able. At middle life and after, under- 
e\ht, unless extreme or accompanied by 
*pnee of impaired health, should not give 
‘Jconcern. Other things being equal, the 
motto, ‘‘A lean horse for a long race,’’ 

8S good. 
This is well shown in the mortality charts 
ere even being 50 pounds under the aver- 
2 weight in elderly life seems to be an 
rantage. 


Exercise 
for Under- 
weight 


Courtesy of Major R. Tunstall Taylor of Army Medical Museu 


How Do You STAND? 


This picture shows the correct standing position, feet pare 
The weight-bearing line passes through the kneecap, shin, 4 
and between the second and third toes. No one can view 
picture without a sense of pride and comfort. It is with 
men—millions of them—that we won this war. We are. 
going to crush many of the unhygienic living habits and ] 
tices that may menace the future of the nation quite as serio 
as Kultur and Prussianism. 


DAR 


SECTION III 


POSTURE 


CorrEcr posture is well exhibited in the Corrective 
cture on the opposite page. Note the oe Paes 
allel relationship of feet, toes pointing Posture 
raight forward. | 

This correct posture may be described as 

flows: ‘‘Stand erect with heels about 6 

es apart and toes directed straight for- 

‘B. Imagine that you are pushing some 

bting object with your chest. Your body 

then be in proper posture; that is, your 

will be in, your chest arched forward, 

ur neck perpendicular and well stretched, 

ur arms hanging by their own weight 

mg the middle line of the hips.”? 

[here is much claptrap charlatanry and 
udo-science surrounding the subject of 

reise and_ so-called physical culture. 

ere is really no mystery about exercise 
uirements and the many ‘‘marvelous’’ 

tems really owe such merit as they pos- 

s chiefly to the muscular movement that 

y require, the arousing the individual to 

vity, and often there is a psychic effect 


269 


270 HOW TO LIVE [9 3 


ag in all cases where hope of benefit is helc 
out to the seeker after health. | 

The following exercises are drawn fro! 
many sources. They have no peculiar virt’ 
except that they cause the student to use hi 
muscles and they provide for proper @ 
ordination in the muscular movements alg 
for symmetrical development. 

No system can claim a monopoly of @& 
idea of completely using the muscular ne, 
chinery of the body, and these exerci. 
drawn from life by our artist simply sh? 
convenient forms of exercise that bring/ % 
play the whole muscular machinery 03 


body. 


pap 
Nie 


3. ] POSTURE 283 


rom their lives and when they return to 
aivil life they will insist upon having the 
groper footwear. It is to be hoped that this 
remendous object lesson, together with the 
Bes atabttrrthe need to supply the demand 
or proper shoes, will result in crowding out 
yf the market the ordinary conventional shoe 
‘or men. 

The problem with our girls and women is 
nore difficult. With the foot conscience of 
he men thoroughly aroused, they will take 
1otice more attentively of the foot de- 
iciencies and the foot monstrosities of the 
vomen. The ridiculous pin-point shoe with 
he inevitable resulting deformity, the large 
ioint protuberances, the corns and foot hor- 
tors that every self-respecting woman ought 
0 eliminate from her physique, will be pain- 
ully apparent and jar the nerves of men 
vho know what is what in feet. Whether 
uch considerations will have any influence 
vith our girls and women, time will tell. 
We leave this problem with them to work 
mt with those mysterious agencies and in- 
luences that govern their fashions. 

In order to assist them in solving this 
woblem, we exhibit, through courtesy of 
Major R. Tunstall Taylor of the Army 
Medical Museum, certain pictures. If the 


928A HOW TO LIVE ~ [6 3. 


wearers of pointed high-heeled shoes can 
get any comfort out of these pictures they 
are welcome to it. We do not wish to 
indulge in hyperbole or hysterical denuncia- 
tion but is there any real exaggeration in 
‘stating that the wearing of this type of shoe 
is just as nonsensical as the wearing by 
savage races of rings in the nose, the fright- 
ful distortion and crippling of their feet 
practised for centuries by the Chinese 
women, or such practises as those followed 
by the Flat Head Indians who deliberately 
deformed the heads of their children by 
strapping a board to a developing child’s 
head? Ignorance of the causes of foot- 
strain and slavish submission to fashion are 
responsible for a vast amount of ill-health 
and nerve tension. Many people whose 
heads are crammed with knowledge of his- 
tory and literature and even of science have 
never become fully acquainted with theit 
bodies. While we are speaking here in a 
general sense, nevertheless the responsibility 
really falls upon the individual. It is up 
him or to her to act in this matter anc 
assist in freeing the world from foot-strain 

Can the Government help in such a mat 
ter? Why not? If it is considered a sount 
public policy to label food products tha 


slippers with French Heels—used Ordinary type of woman’s’ shoe 


many for shopping, dancing, —so-called ‘‘common sense’’—causes 
nbing, walking, indiscriminately.— distortion, deformity, disinclination 
ssly distort the feet. to walk; often leads to poor circula- 


tion, indigestion, anemia. 


3S 


-Ray of woman’s foot in walking X-Ray of woman’s foot in ordinary 
per with French heel.—Note bony shoe-with pointed toe. Note de- 
ortion. Causes backache, foot- formity of great toe and enlargement 
2 and ‘‘nerves.”’ of joint. 


X-Ray of foot in Mun- Life Extension Institute. One type o 
1 Army Shoe. Ample correct shoe for women with straight inner 
ym for toes. No ma- edge and adequate space for toes. (Recom- 
distortion of nor- mended by American Posture League). 

1 relationship of toes. 


SONIATIL.t do anouy W 
“wmNnasnyy yoorpayy hmsy fo s01hv 7, 110,8UNL, “zy 4olnyy fo fisazinop 


) 3.) POSTURE 285 


sontain coloring matter and preservatives, 
nany of which have but slight, if any, harm- 
ful effect on the body, why should it not be 
mtirely reasonable to require shoe manu- 
acturers to place the following label on all 
yrdinary conventional shoes not made in ac- 
sordance with anatomical principles: 

‘*This shoe is not made in accordance with 
anatomical principles but in accordance 
vith popular demand and fashionable cus- 
om. The purchaser wears this shoe at his 
ywn risk. The manufacturers do not guaran- 
ee that it will not harm or distort the 
oot.’’ 
~The exercise most highly regarded in the 
reatment of flat-foot among soldiers is that 
ecommended by Major R. Tunstall Taylor of 
he Surgeon-General’s office: ‘‘Stand with 
eet parallel and somewhat apart with great 
oes firmly gripping the ground. Without 
vending the knees or moving the feet rotate 
he thighs outward repeatedly. This is chiefly 
one by strong contraction of the great 
auscles of the back of the thigh and seat.’’ 
Exercise 14, page 281.) 

Exercises should be graduated aceord- 
ig to age and physical condition as as- 
ertained by a complete medical examina- — 
ion. Many people have ruined their cir- 


286 HOW TO LIVE [§ 3. 


culatory apparatus by some one’s «Physical 
Culture’? carried on in ignorance of their 
real condition and needs. We can not make 
this warning too emphatic for middle-aged 
people and it is not to be Be atti by the 
young. 

A striking instance of the aay that 
physical culture can do by not taking into 
account the underlying condition of the in- 
dividual is the following case that ia | 
through the Institute: 

A woman of 40 had been treated for some 
passing trouble by her physician, and heart 
irregularity was detected. Later, when suf 
fering from shortness of breath, she wrote 
her physician regarding this matter and he 
reassured her but urged her to take a rest 
from business and have a thorough medical 
examination with regard to the heart condi- 
tion and follow the directions of her phy- 
sician. Instead of doing this she sought re- 
lief through a physical culturist of nationa 
repute. She was told that her trouble was 
due to asthma and partly to faulty condition 
of the stomach and was given a series of ex: 
ercises to improve the condition of the 
‘nerves and muscles controlling the stom 
ach.’? When examined by the Institute she 
showed a condition of partial paralysis an¢ 


§3.] POSTURE 287 


a well-marked valvular defect of the heart. 
The condition of partial paralysis was prob- 
ably caused by the stoppage of a blood- 
vessel in the brain (embolism), a condition 
more than likely the result of injudicious 
exercise in a subject with such a severe 
valvular trouble. 

In such a case ‘‘physical culture?’ ig cer- 
fainly needed, but this should mean fresh 
air and very carefully regulated exercise 
sept strictly within bounds and governed 
xy the physician according to the effect on 
he patient. No doubt the exercises this 
woman took would have been very beneficial 
© most people without such an organic de- 
ect, but in her case a tremendous risk was 
issumed. 

Games, mountain-climbing, hill-climbing, 
valking, swimming, skating, golf, tennis, are 
nteresting and exhilarating. Outdoor exer- 
ise should be sought in addition to formal 
ystematic exercise. The latter can be made 
auch more interesting and effective if per- 
ormed to music. A talking machine can be 
dvantageously used for this purpose. Ex- 
reises thus partake of the virtue of dancing 
nd are exhilarating and interesting. 


SECTION IV 


HYGIENE OF THE BRAIN AND THE 
NERVOUS SYSTEM 


In the sixteen rules of hygiene, we have 
emphasized the importance of serenity and 
poise. ‘These characteristics lie at the very 
foundation of hygiene of the brain and 
nervous system. They can not be attained 
unless the psychic life is well ordered in all 
respects with regard to its hygiene. 

Among other advantages derived from war 
activities has been a closer study of the 
factors that are involved in the failure of 
nervous and mental control as exhibited un- 
der the strain of war. 

These lessons that so intimately concern us 
in the care and rehabilitation of the wounded 
or shell-shocked soldier may also be applied 
in the ordinary nervous problems of civil life 

The following consideration of these mat. 
ters may prove helpful to those who have 
either military or civil problems of this type 
to solve. | 


288 


poe Poy ease eae owes 


i! 
¥ 


$4. THE NERVOUS SYSTEM 989 


| SHELL-SHOCK AND Lirge-SHock 

Colonel Salmon, of the Medical Corps, 
United States Army, and a member of the 
Hygiene Reference Board of the Institute, | 
has collected some interesting information 
on this subject which forms the basis of 
his lectures in the Medical Officers’ training 
camps. He and others have called atten- 
tion to the fact that the term shell-shock 
is used too loosely. As a matter of fact, many 
of the nervous manifestations usually in- 
eluded under this term (often, it is true, con- 
centrating in some profound mental or 
nervous failure at the time of exposure to 
shell-fire) are simply cumulative effects of 
general war strain. Some interesting lessons 
bearing upon nervous maladies to which so 
many are subject in civil life, can be drawn 
from these experiences. 

It is also important that a condition in 
which so many families throughout our coun- 
ry are likely to become deeply concerned, 
should be understood by the public and that 
hose who return from the battle-front miser- 
bly suffering from these conditions should 
eceive the right kind of treatment from their 
riends and families. Many profound nervous 
lisorders, neurasthenia, hysteria, and the 
ike are, of course, more readily developed in 


| 


290 HOW TO LIVE 194 


people with poor nervous and mental endow- 
ment at birth. Yet many people with average 
family histories are more or less unstable im 
their nervous organization. If the strain is 
sufficient, they lose their poise and drift into 
pitiable conditions of chronic ill-health and 
life-failure. Students of nervous diseases 
have called attention to the fact that in civil 
life these serious nervous disorders, charac- 
terized by such conditions as sudden deaf- 
ness, loss of speech, periodic vomiting, in- 
somnia, loss of memory, sleep-walking, 
paralysis not due to injury or hemorrhage of 
the brain, as well as that vague collection of 
fears, anxieties, and will-failure termed 
neurasthenia, are due to the effort of the in- 
dividual to escape from some intolerable situ- 
ation. Life struggle presents itself to them 
as a hopeless battle and they seek refuge in 
their nervous maladies. They seek to evade 
that struggle with environment which every 
organism and every race must make if it is to 
survive. These sufferers are, of course, not 
conscious of this underlying motive. a 
Some authorities hold that the nervous 
maladies of war, so-called ‘‘war neuroses,” 
should be considered as a special group a 
diseases, occurring in the main among people 
who would on the average successfully with- 


$4] THE NERVOUS SYSTEM 991 


stand the strains of civil life. Sufferers from 
Shell-shock are not necessarily those who 
show hereditary or personal history of 
‘hhervous insufficiency. They are merely in- 
dividuals of sensitive types, whose normal 
resistance has been overcome by the extra- 
ordinary and unremitting impact of the 
peculiar shocks and strains and stresses of 
modern war, unprecedented for its devilish 
ingenuity in torture. 

A case is cited of a non-commissioned 
British officer who had seen eleven months of 
active service, during which period he was 
wounded twice, gassed twice, buried under a 
house, and treated five times in the field 
ambulances for minor injuries. While on 
ordinary leave in England, apparently in 
good health, he became unconscious while 
waiting for a train and was ill with severe 
war neuroses, lasting several months. This 
nan had shown rare courage and endurance 
ut had passed his limit. 

These war neuroses are rare among the 
vounded. The wounded state displaces shell- 
hock and excludes the accumulated mental 
trains and stresses that have gone before. 

Another interesting fact is the frequency 
f war neuroses of the lesser magnitude 
mong officers and the rarity among them of 


292 HOW TO LIVE [$4 
the more serious nervous manifestations ‘ 
the hysterical type. : 

The ratio of officers to men, at the front, i 
1 to 30, among the wounded 1 to 24, bi 
among those admitted to hospitals for wa: 
neuroses the ratio is 1 to 6. ! 

No doubt there are cases of actual brain o: 
nerve injury due to concussion of air .ac 
companying shell explosions, but these me 
chanical causes are regarded as less fre 
quently responsible for war neuroses than thi 
mental effects of general war strain. ,-‘Suel 
cases need most delicate handling. - Neithe: 
harshness nor unjust suspicion of malinger 
ing should be permitted by the medica 
officer; on the other hand, the patient shoul 
not be looked upon as a hopeless nervou 
wreck incapable of responding to appeals t 
his latent manhood and control. 

Some authorities have claimed that abou 
70 per cent. of the cases of ‘‘war nerves’’ ar 
among average types. It seems entirely rea 
sonable that there must be a very consider 
able proportion of people fully able to bea: 
up under ordinary forms of life struggle, ye 
inadequate to bear these tests of war. Th 
military authorities have made special ef 
forts to exclude from the army those wh« 
show positive signs of nervous weakness 


t 


$41 THE NERVOUS SYSTEM 293 


With regard to such cases, all agree that im- 
mediate treatment and a heroic effort to hold 
the soldier in the line and restore his con- 
fidence and bring him to a firmer grip on the 
situation is the best treatment. A special 
study of these cases will be made by men 
trained to this work and their efforts will be 
directed largely to preventing the sufferer 
from gradually sinking into a state of per- 
manent retreat from life struggle. Warning 
is given that sufferers from these nervous 
war maladies, who are too much coddled, who 
drift to their homes, who become more or 
less fixt in their delusions, obsessions, fears, 
and other disabilities, offer the least hope of 
cure. 

We find that these principles hold good in 
tivil practise when dealing with nervous 
types. These conditions which we meet so 
sommonly among civilized people might well 
be termed ‘‘life-shock.’’ As in shell-shock, 
the immediate shock is not wholly responsible 
or the result. There has been accumulating 
4 series of minor shocks which have gradu- 
uly broken down the will power of the indi- 
vidual and driven him into a retreat from a 
tand-up fight with his environment. We find, 
herefore, that the essence of prevention and 
Mf cure in nervous maladies, whether in the 


294- HOW TO LIVE [§ 4. 


war zone or at home, is to face the enemy and 
keep hitting the line. Firm, tactful treatment 
by one familiar with the mechanism of such 
maladies is all important. 

The basis of most nervous maladies, which 
do not have their origin in actual tissue 
changes or tissue injuries, as in the case of 
infeetions, is not fear, in exactly the popular 
sense of Bie word, but as already exprest, 
rather a retreat from difficulty under such 
conditions that the individual is not con- 
scious of the fact that he is guilty of retreat. 
It seems important to bring this fact more 
forcibly before the people—the fact that, after 
a thorough physical examination has re- 
vealed no organic or physical cause for 
nervous disease, there is an obligation on the 
part of the individual to measure up to the life 
struggle and not to take the avenue of re- 
treat. If it were more clearly understood 
that a bold front to the enemy will cause him 
to retreat, there would be less nervous 
failure. 

It is an interesting and characteristic fal ; 
that in the treatment of these cases of S0- 
called shell-shock, stress is laid upon 
productive occupation. ‘These sufferers are 
given something useful to do and in adapting 
themselves to real work they regain their 


v 


$41 THE NERVOUS SysTEv 295 


hold on life. There are very few cases where 
a prolonged rest cure is required. This 
raises the old question as to whether a 
healthy man can really be overworked. Of 
course, there can only be one sensible answer 
to such a question. Undoubtedly overwork 
ean break down the mind and nervous system, 
but it is astonishing how much work a well- 
eared for body and mind can carry through. 
It is poor mental government and a faulty 
attitude toward life, rather than overwork, 
that bring about mental and nervous break- 
down. Often it is not the work itself so much 
as the lack of balance to the work and proper 
recreational habits and an interest in doing 
something that is worth while. Often there 
is an absorption of anxieties, fears and ob- 
Sessions instead of casting them out into the 
open, where in the full light of day they are 
found to be ridiculously insignificant and 
unimportant. 

The sufferer from shell-shock has, of 
course, been facing real danger, a_ tre- 
mendous, appalling menace to his life and a 
possibility of intense suffering. If, under 
proper treatment, such men can be fully re- 
stored to normal poise and are again able to 
Meet these frightful perils, the sufferer in 
civil life may well take heart and face the an- 


296 HOW TO LIVE [s4 


noyances, strains and perils of ordinary ex- 
istence, which dwindle into insignificance 
when compared to those of the battle front. 

‘‘Pack up your troubles in your old kit-bag 
and smile, smile, smile’’—these are brave 
words and they offer the finest kind of re- 
sistance to many nervous maladies and to 
mental ill-health. 

But there are marly things that can not ba 
smiled away, and one can lose a lot of 
valuable time smiling when very definite 
action is needed. You can not smile a root 
abscess out of your jaw; you can not smile 
away weak feet or stoop shoulders or pus in- 
fected tonsils or defective eyesight. It is fine 
to smile at your meals, for it aids digestion, 
but that does not balance your diet. A smile 
will not take the place of lime or fruit acids 
or green vegetables in your diet. You may. 
smile as you put poison into your body but 
the smile is not an antidote. Courage alone 
ean not do everything; it must be well di- 
rected. It is simply a phase of right living. 

The military importance of these mental 
and nervous problems is thus commented 
upon by Colonel T. W. Salmon: 

‘¢‘No medico-military problems of the wall 
are more striking than those growing out of 
the extraordinary incidence of mental and 


§ 4.] THE NERVOUS SYSTEM 297 


functional nervous disease (shell-shock). To- 
gether, these disorders are responsible for 
iot less than one-seventh of all discharges for 
lisability from the British Army, or one- 
hird, if discharges from wounds were ex- 
luded. . . . By their very nature, moreover, 
hese diseases endanger the morale and dis- 
ipline of troops in a special way and require 
ttention for purely military reasons.”’ 

Conditions among these picked troops sug- 
est the importance of considering more 
losely the influence of faulty mental hygiene 
8 a factor in health-failure and life-failure 
1 the civil population under average life 
rain. 


SECTION V 


ALCOHOL 


Ont of the most satisfactory ways of not 
ing the influence of alcohol on longevity is 
by the records of life insurance companies 
wherein the death-rates among those ab 
staining from alcohol have been computed ai 
compared to those of the general class 0. 
insured lives. In considering such figures 
it is well to bear in mind that the general o 
non-abstaining class comprises only thos 
who were accepted as standard health 
risks and so far as could be determined wer 
moderate in their use of aleohol. Such ex 
periences have been carefully compiled by 
the following companies: 

United Kingdom Temperance and Gen 
eral Provident Institution of London;* Th 
Sceptre Life; The Scottish Temperane 
Life of Glasgow;? The Abstainers and G 
eral Life of London;* The Manufacture 


* The notes (‘1 etc.) refer to the publications listed at th 
close of the section. 


298 


5] ALCOHOL 299 


ife of Canada; Security Mutual Life of 
singhamton, N. Y.° 

The comparative mortality among abstain- 
rs and non-abstainers in several of these 
ompanies is shown in the charts exhibited 
n this section. 

It is probable that the heavier mortality 
mong non-abstainers as compared to ab- 
fainers is not wholly due to the chemical 
ffect of alcohol on the tissues, but in some 
egree to collateral excesses (especially 
10se resulting in infection from the diseases 
[ vice) and a more careless general man- 
er of living engendered by alcoholic in- 
ulgence; that, furthermore, those who in- 
ulge in so-called moderation are open to 
reater temptation to increased indulgence 
nd final excess than those who abstain alto- 
ather. 

It has often been alleged, however, that the 
wer mortality among abstainers was due 
ely to a more conservative habit of living, 
id that this class is largely composed of 
ople in favorable or preferred occupa- 
ons, such as clergymen and teachers. 

The experience of the Security Mutual of 
inghamton, N. Y., does not support such a 
stulate. During : twelve years’ experience 
€ mortality among the abstainers was one- 


Compara- 
tive Mortal. 
ity Among 
Abstainers 
and Non- 
Abstainers 


300 HOW TO LIVE [68 


third that of the tabular expectation, an¢ 
their occupations were classified as follows 


Clergymen...6) 0.8 cect ys bee eee 4 per cent. 
Parmers. (3) 000 heen eae 2 eee ee Oe 
Clerks OP ea yk ST eet Ue a 
Miscellaneous (earning $15 to $25 per 

WEEK). oes vlece aetd pie ee oo ai ack aun) Oe aan 


Mr. Roderick McKenzie Moore, Actuary 0 
the United Kingdom Temperance and Gen 
eral Provident Institution,’ has this to say re 
garding the abstainers’ class in that com 


pany: 


The total abstainer elass was not ‘‘nursed 0 
favored to produce a low mortality. So far as coul 
be determined (and many of the risks came in pet 
sonal contact with the officers) they were of th 
same general class as the non-abstainers. They wer 
written by the same group of agents, for the sam 
kind of policies, for the same average amounts, am 
were in the same general walks of life, and of th 
same general financial condition They were almos 
equal in numbers to the general class, and did ne 
form a small high-grade section of the policyhole 
ing body. On the contrary, greater care was exeél 
cised in the selection of the non-abstainers becaus 
of the less favorable experience anticipated on then 
and many borderline risks were accepted in th 
abstaining class beeause of a feeling that their ak 
stinence would neutralize some unfavorable facto 


Aah} 


foe 


5.) ALCOHOL 301 


INITED KINGDOM TEMPERANCE AND GENERAL PROVI- 
: DENT INSTITUTION, 196 STRAND, LONDON 


MORTALITY EXPERIENCE UNDER ORDINARY WHOLE LIFE 
POLICIES, 1866-1917 


SACS RN ry feuaermuprareremnmiaereree er 


TEMPERANCE SECTION 


Years ~ Expected Claims Actual Claims 

Ee PLES OTM OTOH ME By 

Policies |Sums Assured] Policies Sums Assured 
866-70 (5 years 549 100,446 411 72,676 
871-75 (5 years ies 139,819 511 97,773 
876-80 (5 years 933 193,748 651 126,142 
881-85 (5 years) 1,179 268 ,272 835 168 ,003 
886-90 (5 years) 1,472 359,061 1,015 259,114 
891-95 (5 years) 1,686 430,211 1,203 278,815 
896-00 (5 years) 1,900 505,332 1,402 370,374 
901—05 (5 years) 2,021 574,144 1,456 378 487 
906-10 (5 years) 2,291 739,414 1,504 441 838 
911-15 (5 years) 2,609 859 ,332 1,638 520 ,974 
916-17 (2 years) 1,098 380,884 822* 255,835 


52 years 16,461 £4,550,663 11,448 | £2,970,031 

ea et OL ae 

SS aT 
GENERAL SECTION 


Years Expected Claims Actual Claims 


oe 


Policies |Sums Assured|| Policies [Sums Assured 


386-70 (5 years) 1,008 196,352 944 230,297 
371-75 (5 years) ‘1,266 257,450 1,350 255,062 
376-80 (5 years) 1,485 311,326 1,480 322 644 
381-85 (5 years) 1,670 367,214 1,530 327,100 
386-90 (5 years) 1,846 429,046 1,750 388,913 
3991-95 (5 years) 1,958 476,558 1,953 462 ,201 
396-00 (5 years) 2,058 535,686 1,863 477,145 
101-05 | (5 years) 2,221 613,207 1,961 522,820 
06—10° (5 years) 2,282 681,932 1,900 544,946 
11-15 (5 years) 2,228 767,157 1,870T 641,139 
16-17 (2 years) 863 317,510 7387 283,609 


i 52 years 18,885 £4,953,438 17,319 £4,455,876 
nn 
‘Including 23 War Claims for £20,250, Temperance Section; 
i 21 War Claims for £19,900, General Section. 

F Including 91 War Claims for £26,335, Temperance Section ; 
163 War Claims for £32,504, General Section. 


302 HOW TO LIVE [95 


The mortality experience of the lives as 
sured in the Abstainers and General Insur 
ance Company, Abstainers’ Division of the 
Ordinary Department, during the 33 years 
1884-1916, is reported by the consulting 


actuary as follows: F 
i 
Deaths Actual ; 
“Expected”’ Deaths Batic a | 
Years of under the “Expected” 
Age Life Hm Table Deaths _ 
under of the Ww War a 
observa- | Institute of | . ae War excudeda: 
tion Actuaries | included excluded a 
10-24} 19,767 123.1 62 42 34.1 
25-34 71,685 544.7 217 184 33.8 
35-44 65,380 656.5 229 225 34.3 
45-54 35,145 532.5 227 223 41.9 
55-64 12,561 341.6 192 191 55.9 
65-90 3,538 241.5 i170 170 70.45 
Total..| 208,076 2,439.9 1,097 1,035 42.4 


SCOTCH TEMPERANCE LIFE ASSURANCE CoO., LIMITEI 
GLASGOW 
MORTALITY EXPERIENCE, THIRTY-FIVE YEARS, 1883-1917 


Temperance Section General Section 


ne EIEEREEEEDEEnT 


Period ; Ratio of . 
oe Actual Actual to Cee Actual Actu 
pected* Claims Ex- pected* | Claims 
pected 

1883-1887 43 15 35% il 7 
1888-1892 159 79 50% 49 33 
1893-1897 290 138 48% 95 67 
1898-1902 444 188 42% 164 118 
1903-—1907 609 298 A9% 223 123 
1908-1912 770 356 46 271 186 
1913-1917 926 627¢ 68% 317 260+ 

8,241 1,701 52% 1,130 794 


* According to tables compiled by the Institute of Actu 
from the experience of twenty leading life assurance com 
+ Including war mortality. 


5. ALCOHOL 


308 


UNITED KINGDOM TEMPERANCE AND 
GENERAL PROVIDENT INSTITUTION 
OF LONDON. HEALTHY MALES— 
WHOLE LIFE POLICIES 1866-1917 
(AMOUNTS) 


Percent 


1866-70 7175 7680 81-85 8690 91-95 96.00 0105 0610 11-15 


Expected Mortality 100% 
Non-abstainers, Ratio actual to expected Mortality —- — — — 90% 
*Abstainers, Ratio actual to expected Mortality ewe - wer e=—6i5% 


‘The death loss by policies was approximately the same, 
% for general section ; 69% for the temperance section. 


304 HOW TO LIVE 


THE SCOTTISH TEMPERANCE LIFE 
ASSURANCE CO. OF GLASGOW. 
HEALTHY MALES—WHOLE LIFE 
POLICIES 1883-1917 (LIVES) 


Dy eee~CT~S*«‘w SSC SCi«C SSC‘ 
Expected Mortality 
Non-abstainers, Ratio actual to expected Mortality-- —— ——70% 
*Abstainers, Ratio actual to expected Mortality=— -———-—=- 92% 


Bid 


* Including war ‘mortality. 


§°5. bs 


0. 


1 


2. 


ALCOHOL 305 


COMPARATIVE MORTALITY AMONG USERS 
OF ALCOHOL—43 AMERICAN LIFE INSUR- 
ANCE COMPANIES, 1885-1905. 


Death rate among 
insured lives gener- 
ally medico actuarial 
table. 


Death rate among 
policyholders using 2 
glasses of beer or 1 
glass of whisky daily. 


Death rate among 
policyholders giving 
history of past in- 
temperance, but ap- 
parently cured. 


Death rate among 
policyholders using 
more than 2 glasses 
of beer or 1 glass of 
whisk daily, but 
regarded as temper- 
ate and standard 
risks, 


“tI 
“TIT 
“lI 
“qT 


OE Me 


Medico- 
Actuarial 
Mortality 
Investiga- 
tion 


ant 


306 HOW TO LIVE - [9 5 


Now that accurate laboratory evidence is 
available regarding the physiological effect 
of alcohol in so-called moderate doses, the 
insurance experience seems consistent. The 
higher mortality among so-called moderate 
drinkers is only what we would naturally 
expect to find in the light of the most recent 
knowledge regarding the effects of alcohol 
upon the human organisms, not only in the 
direct causation of disease, but in lowering 
the defense to disease and increasing the 
liability to accident, and the tendency to 
careless living. | 

In the recent medico-aetuarial investiga- 
tion, including forty-three American life in- 
surance companies, the combined experience 
on users of alcohol has been compiled, with 
very interesting results? It may be subdie 
vided as follows: : 

First: Individuals who tok two glasses of 
beer, or a glass of whisky, or their alcoholi¢ 
equivalent, each day. In this group th 
mortality was 18 per cent. in excess of th 
average. 

Second: Those who were accepted a 
standard risks but who gave a history of o¢ 
casional alcoholic excess in the past. The 
mortality in this group was 50 per cent. im 
excess of the mortality of insured lives i 


§5.]+ : ALCOHOL 307 


general, equivalent to a reduction of over 
four years in the average lifetime of the 
group. 

Third: Men who indulge more freely than 
the preceding group, but who were con- 
sidered acceptable as standard insurance 
risks. In this group the mortality was 86 per 
cent. in excess of the average. In short, we 
find the following increase of mortality over 
the average death-rate among insured risks 
renerally: 


Steady moderate drinkers but accepted 


AS GARURTO PISKS, 00d os ads wc bcs 86 per cent. 
Having past excesses....)............ DU) meine 
Very moderate drinkers............... 7 eels ee 


This means that steady moderate drinkers 
who exceed two glasses of beer or one glass 
yf whisky daily are not, on the evidence, en- 
itled to standard insurance, but should be 
tharged a heavy extra premium. 

In these groups, the death-rates from 
Bright’s disease, pneumonia and_ suicide 
vere higher than the normal. 


zaboratory and Clinical Evidence Relating to 
the Physiological Effects of Alcohol 


To interpret correctly the mortality statis- 
ics relating to moderate drinkers and total 


5. | 
: 
308 HOW: TO LIVE [$ 5. 


abstainers, one must have some knowledge 
of the physiological effects of aleohol in so- 
called moderate doses, a knowledge which 1 is 
often lacking in those who assume to inter- 
pret such statistics. 

For example: If it could be shown that 
small doses of alcohol produce no ascertain- 
able ill-effects upon the human organism, 
the higher mortality among the moderate 
drinkers as compared to total abstainers 
might have to be explained as due to some 
as yet unrecognized cause or causes other 
than alcohol. But if laboratory and clinical 
evidence shows that alcohol in so-called 
moderate quantities (social moderation) 
produces definite ill-effects, such as lower- 
ing the resistance to disease, increasing the 
liability to accident and interfering with the 
efficiency of mind and body and thus lessen- 
ing the chances for success in life, to say 
nothing of any toxic degenerative cipal upon 
liver, kidneys, brain and other organs, the 
excess mortality that unquestionably obtains 
among moderate drinkers as compared to 
total abstainers may, without hesitation be 
ascribed chiefly to alcohol. : 

It is not possible here to give all the evi- 
dence, but the following items will serve to 
arity these questions. ‘ 


§ 5.] ALCOHOL 309 


Kraepelin® and his pupils have contrib- 
uted most extensively to our knowledge on 
this subject. According to such authorities, 
a half to a whole liter of beer is sufficient to 
lower intellectual power, to impair memory, 
and to retard simple mental processes, such 
as the addition of simple figures. Habitual 
association of ideas, and free association of 
ideas are interfered with. 

As far back as 1895, Smith demonstrated 
the influence of small doses of alcohol in im- 
pairing memory, and these results have been 
sonfirmed by Kraepelin and quite recently 
xy Vogt in experiments on his own per- 
3on—15 ec. (about 4 teaspoonsful) of whisky 
mm an empty stomach, or 25 cc. with food, 
eing sufficient to distinctly impair the power 
Oo memorize. 

Careful and exact experiments have shown 
he influence of moderate doses of alcohol in 
essening the amount of work performed by 
orinting compositors. There has also been 
shown a disturbance in the sequence of ideas. 
he time that elapses between an irritation 
und the beginning of a responsive movement 
an be measured within one one-thousandth 
wf a second. According to Aschaffenburg,” 
inder the influence of even very small doses 
f alcohol this reaction period is disturbed 


Effect on 
Brain and 
Nervous 
System 


310 HOW TO LIVE ($5. 


and at first shortened. It is below the 
normal, the acceleration being attained at 
the expense of precision and reliability. In- 
deed, the reaction is often premature, and 
constitutes a false reaction—‘‘the judgment, 
of the reason ae limping along after the 
hasty action.’ 

(As will later be shown, Benedict’s ox 
periments require that some modification be 
made of this too simple formula.) 

It is now conceded that alcohol is not a 
real brain stimulant, but acts by narrowing 
the field of consciousness. By gradually 
overcoming the higher brain elements the 
activities of the lower ones are released, 
hence the so-called stimulation and the lack 
of judgment and common sense often shown 
by those even slightly under the influence of 
alcohol. The man who wakes up under 
alcohol is really going to sleep, as far as his: 
judgment and reason are concerned. Com- 
plete abolition of consciousness is brought 
about by sufficient doses, as when ether or 
chloroform is taken. 

Under moderate doses, muscular efficiency 
is at first increased a little and then lowered, 
the total effect being a loss in working 
power, as shown by the experiments of 
Dubois, Schnyder,” Hellsten,” and others — 


§ 5.] ALCOHOL 311 


Muller, Wirgin and others" have shown 
that alcohol restricts the formation of anti- 
bodies (the function of which is to resist in- 
fection in the blood) in rabbits, and Laiti- 
nen” has shown that the prolonged adminis- 
tration of small doses in men (15 cc.) is 
sufficient to lower vital resistance, especially 
to typhoid fever. 

Rubin” has demonstrated that alcohol, 
ether and chloroform, injected under the 
skin, render rabbits more vulnerable to 
streptococcus (blood poison) and_ pneu- 
mococcus infection (pneumonia); Stewart,” 
that small amounts lower the resistance to 
tuberculosis and streptococcus infection; 
Craig and Nichols, that moderate doses of 
whisky were sufficient to cause a negative 
Wassermann reaction in syphilitic subjects; 
fillinger * found the resistance of red blood 
sells much reduced after the administration 
of champagne to healthy human subjects. 
Similar results were found in dogs and 
rabbits. 

Weinburg ” confirmed these results by the 
same methods, showing that 20 per cent. of 
he red cells lose their resistance after the 
administration of 450 ce. of champagne. 

Parkinson,” in a series of careful tests, 
‘ailed to establish any influence on phagocy- 


Influence 
on Bodily 
Reistance 
to Disease 


Effect on 
Circulation 


Food Value 


— 812 HOW TO LIVE [§ 5. 


tosis (capacity of the white blood cells to 
destroy bacteria), except when large doses 
or continuous moderate doses were taken. 

On the heart and circulation, alcohol acts 
as a depressant, increasing the rate, but not 
the force, of the pulse. It causes depression 
of the nerve center controlling the blood 
vessels and thus lowers blood pressure. 
Large doses cause paralysis of these nerves 
and of the heart. 

This has been further emphasized by the 
studies of Reich” at the University of 
Munich, who found that the resistance of 
blood cells to salt solution and to typhoid 
bacilli was less among alcohol users ata 
among total abstainers. 

Miller and Brooks™ found from small 
doses (6 to 12 cc. absolute alcohol) an in- 
crease in blood pressure in conscious (un- 
anesthetized) animals, contrary to the find- 
ings of Crile,* Cabot,” Dennig,” Hindelang 
and Grtinbaum, Alexandroff *” and others, m 
man; but the amounts were small and 
voable according to individual susceptibil- 
ity, Hone showing the drug to be, even om 
such evidence, uncertain and unserviceable 
as a heart elimndant. : 

Atwater and Benedict,“ and Mendel,~ 
have shown that alcohol is a ‘‘protein 


] ALCOHOL 313 


arer,’’ and can, to some extent, take the 
ee of fats and carbohydrates. This is 
at is meant by calling alcohol a ‘‘food.’? 
ways, however, it fails to pass some test 
which true foods are measured. Apart 
m its effect on the nervous system, among 
ich must be figured its action on the blood 
sels which causes a loss of body heat, 
ndel has shown that in moderate doses 
} cc. daily) it increases the output of uric 
d and allied (purin) bodies derived from 
| tissues, a fact which distinguishes it 
m all other foods. These poisonous or 
ig effects must always be considered, to- 
her with any alleged nourishing effects. 
sohol is still used by some as a rapidly 
lable fuel-food in fevers, and when ordi- 
"y foods can not be readily digested and 
de available. But this is done to a much 
3 degree than formerly, now that its nar- 
ic and poisonous effects are more fully 
lerstood. Sugar and water often serve 
te as useful a purpose. 

sately further light has been thrown upon 
alleged food-value of alcohol. The one 
at therapeutic stronghold still held by 
ohol is diabetes. Even Ewald, and others 
ongly opposed to the use of alcohol gen- 
lly as a therapeutic weapon, concede its 


314 HOW TO LIVE [s 


value in this disease because of its alleg 
action in preventing the development 
acidosis when starches and sugars are wit 
drawn or greatly reduced in the diet. Th 
this view is based on dogma and not ¢ 
scientific fact has lately been shown by Hi 
gins, Peabody, and Fitz in their experimen 
at the Carnegie Institution and at the Pet 
Bent Brigham Hospital, where careful 
controlled experiments on normal hums 
beings showed not only an absolute lack « 
acidosis-preventing influence on the part | 
alcohol, but an actual acceleration of su 
conditions by its use, the nana 
being made by the most delicate and a 
curate methods available to science (oma 
tension of alveolar air). 
This evidence concerns normal people F 
well as diabetics, because the trend of mo 
ern diet is toward the overuse of acid- -fort } 
ing foods, such as eggs, meat, fish, cereal 
and an insufficient use of base- ne food 
such as most fruits and vegetables. Thos 


fiesh foods and also drink alcohol, are i 
creasing the tendency to acidosis, a cond 
tion which in its milder form is often give 
the absurd misnomer of ‘‘biliousness.’’ (Bil 
never has anything to do with the symptom 
usually charged against it.) a 


5. | ALCOHOL 315 


It seems reasonable, on the evidence here- 
| presented, to class alcohol among the 
arcotic or ‘‘deadening’’ drugs, such as 
her or chloroform. Indeed, Aschaffen- 
rg has recently called attention to the 
towth of the ether habit in eastern Ger- 
any, where this drug is used as a so-called 
imulant, while in reality the effects are 
ell known to be narcotic, or deadening. 


Additional Notes on Alcohol 


There has lately been undertaken at the 
utrition Laboratory of the Carnegie Insti- 
tion at Washington a very broad and 
mprehensive study of the effect of moder- 
e doses of alcohol on the healthy and 
rmal human body. The immense scope of 
€ investigation planned may be judged 
‘the fact that under the physiological di- 
sion of the research, as laid out by Pro- 
ssors Raymond Dodge and F. G. Benedict, 
are are seven main sections and one hun- 
ed and sixty subdivisions. The program 
s been arranged after conferences, either 
person or by letter, with the leading 
ysiologists of the world, and may take 
1 years to complete. 

The psychological program carried out 
th the cooperation of Dr. F. Lyman Wells, 


Nutrition 
Laboratory 
EXxperi- 
ments 


Psycholog- 
ical Effects 


Lower 
Levels 
Spinal Cord 


316 HOW TO LIVE | te 


has already been completed and the resuill 
recently published. ‘These results must be 
accepted as the testimony of pure science 
free from all bias or even remote suggestior 
of propaganda. They were based upon ex 
periments with moderate doses of alcoho 
(30 cubic centimeters, or. about 8 teaspoons 
ful, and 45 cubic centimeters) upon tex 
Honey subjects, very moderate users o! 
alcohol, and may be summarized as follows 

A very simple reflex act, the ‘knee-jerk,’ 
a nervous mechanism ccntvoled by a centel 
at the lower level of the spinal cord, wai 
markedly deprest, the time of response being 
increased 10 per cent. and the thickening ol 
the muscles concerned in the act decreases 
45 per cent. In some subjects the large 
dose, 45 cubic centimeters, practically abol 
ished the knee-jerk. ( 

The eyelid reflex, elicited by a sud 
noise, showed the next largest effect, th 
time of response being increased 7 per cent 
and the degree of movement decreased - 1 
per cent. 

Other nervous mechanisms, or reflex a 
at the higher levels of the cord, were n 
investigated: (1) eye-reaction to sudde 
appearing stimulus, and (2) speech react 
to visual word stimuli. Dose A (30 cub 


J ALCOHOL 317 


mtimeters), acelerated the eye-reaction, 
hile dose B (45 cubic centimeters) posi- 
vely deprest it, agreeing with the simple 
action experiments of Kraepelin. This 
as the only instance of acceleration of 
ovement of the voluntary muscles through 
sohol, all the other tests showing it to be 
consistent depressant. The speech reac- 
m showed a positive depressant effect of 
der cent. 

Free association of ideas: and memory 
its were also made, and showed practically 
effect from pleohol but, unfortunately, 
» smaller dose only was used in these 
ts. 

[he sensitiveness to electrical stimulation 
8 decreased 14 per cent. 

Motor coordination, as evidenced by eye- 
vements in fixating seen objects, was next 
estigated. The velocity of these move- 
nts was decreased 11 per cent. Finger- 
vements, measured in an exceedingly deli- 
®@ way, were reduced in speed 9 per 


“he effect on the pulse while these tests 
‘e made was observed, and electrocardio- 
ms taken. The paige was found to be 
alerated, but not increased in force, that 
the rakat was taken off the hack but 


Higher 
Levels 


Memory 


Heart and 


Pulse 


wecreases 
Organic 
Efficiency 


Always 2 
Depressant 


Resistance 
of Higher 
Brain 
Function 


te 


318 HOW TO LIVE G 


no driving force supplied by alcohol. Th 
condition of the circulation was impaired b 
the narcotic effect of alcohol on the cardi 
inhibitory center which holds the heau 
action in check. 

According to the investigators, the offer 
is to ‘‘decrease organic efficiency.’’ Thi 
should shut off such little debate as sti 
persists with respect to alcohol having an 
value as a direct heart stimulant. : 

While these investigations only confirm 1 
part the contention of the Kraepelin scho 
that alcohol first acts by depressing tl 


nervous mechanisms, it confirms the view < 
these and other investigators, that the tot 
effect of alcohol is that of a narcotic, 
pressing drug, even in the smallest d 
usually taken as a beverage. 

The possible reactions are more com 
than those supposed by Kraepelin, and the 
is evident in the higher centers (the effe 
on highest brain functions were not mea 
ured by Dodge and Benedict) a powe rie 
‘‘antogenic reinforcement,’’? which is We 
exemplified by the ability of a half-intox 
cated person to sober up under some sho 


J ALCOHOL 319 


strong incentive. When social conditions 
) not stimulate this reinforcement, but, on 
e contrary, dull and retard it, as in con- 
vial company, there is feinfovenmmbiit of 
e lower, more animal mechanisms of the 
rvous system, and we have exhibited re- 
Iting and foolish reactions to alcohol, 
ich are consistent with these findings. 
The slight effect on memory and free asso- 
ition is explained partly by the methods 
ed in the laboratory (difference in time of 
c0gnizing words suddenly exposed a sec- 
d time), which are more in the nature of 
hort cuts’’ and perhaps not so accurate a 
sroduction of normal memorizing as those 
ployed by Kraepelin and Vogt (memoriz- 
s numbers and verse), and partly by the 
wer of ‘‘autogenic reinforcement,’’ which 
is difficult to eliminate in a laboratory 
a 
Chis, the latest contribution of science to 
study of alcohol, gives added proof that 
‘higher mortality among so- called mod- 
te users of alcohol is largely due to the 
avorable effect on the protective mechan- 
1 of the body. 
"he laboratory and the life insurance ree- 
8 simply give exact expression to what 
long been a matter of common knowl- 


Explanation 
of Memory 
Effects 


320 HOW TO LIVE [§ 


edge to the employer of labor and to leadei 
and commanders of men: to wit, that the i 
fluence of alcohol on any large group « 
men, whether they be artizans or soldier 
ig harmful and lowers the efficiency of tl 
group. Individual susceptibility varies, b 
the man who thinks he is an exception ar 
can indulge with safety may find that he 
mistaken only after serious damage to # 
body has been done and perhaps a defini 
loss sustained in happiness and achievemer 
Dr. J. W. Ballantyne in a recent revie 
of this question shows that the balance 
evidence confirms the experiments ~ 
Stockard and Popanaculaoci, Bertholet at 
Mjéen as to the injurious effect of alcoh 
on the offspring of mammals, thus esta 
lishing the biologic fact that the germ-plas 
of an alcoholic parent can be adversely ¢ 
fected, contrary to the dogma of those W. 
hold without anything approaching ¢o 
clusive evidence that the germ-plasm is pre 
tically inviolate and can not be influence 
by acquired characteristics or toxic indi 
gences of the parent. With such eviden 
available the honest and conscientious pare 
or prospective parent will ask proof positi 
that aleohol can not injure the germ-pla 
and the unborn child, rather than accept 


5.] ALCOHOL 321 


onclusions of Karl Rearson and his school 
ased upon a statistical study of limited 
roups and an interpretation that is by 
o means free from statistical fallacies. 
‘or example, the superior condition of the 
hildren of drinking parents found in Pear- 
on’s investigation may well be due to an 
limination of the unfit children of the 
rinker and survival of the fit. Further- 
1ore, such evidence could only be held as 
mclusive if homogeneous groups are com- 
ared. That is, the offspring of drinking 
arents and of non-drinking parents who 
re exactly of the same physical type and 
osely similar in all other respects, as to 
scupation, environment, etc. should be 
ymmpared, if the influence of alcohol is to 
2 accurately determined by the statistical 
ethod. 

‘Those who trifle with alcohol should at 
ast take the precaution to be periodically 
‘amined in order to detect the earliest signs 
‘ill-effect. One’s own feelings are not safe 
ides, and may fail to warn of danger 
itil serious damage has been done. 

‘In 1914, at the annual meeting of the Na- 
onal Council of Safety, at which there were 
vesent representatives from several hun- 
ted large industries, the members unan- 


322 HOW TO LIVE [§5 


imously voted to abolish liquor from then 
plants. It has been well stated by Quensel* 
that ‘‘work and alcohol do not belong to: 
gether, especially when the work demands 
wide-awakeness, attention, exactness and en: 
durance.’’ | 

The restrictive and prohibitive react 
of Kuropean governments, and the warnings 
uttered by Lord Kitchener and leading 
British statesmen, are sufficient evidence that 
the condemnation of alcohol represents the 
deliberate judgment of the world’s strong 
men. e 

Added to this we now have the experience 
derived from the action of our own govern: 
ment in establishing regulations for the 
maintenance of what amounts to total pro- 
hibition in the home military camps and i in 
the Expeditionary Forces. General Pershing 
has rigorously excluded alcohol in all forms 
from our troops abroad and is known to be 
opposed on military grounds alone to its use 
for beverage purposes by the troops. 

As to the civilian population, after variou 
restrictive measures applied to the manufa 
ture of spirits and brewing, the manufactur 
of beer ceasing by order of the Presiden 
on December 1, 1918, bills for wartime prt 
hibition to go into effect July 1, 1919, hav 


‘ 
| 
| 


| 


f 


Sa 


5.] ALCOHOL 323 


assed both houses and have had the signa- 
ure of President Wilson. Alcohol for the 
rst time in history is placed by a great 
ation in a position where it must assume 
ne offensive. Instead of being entrenched 
1 immense business enterprises and indus- 
ies it is absolutely outside the breastworks 
nd before readmission on a basis of free- 
om such as it formerly enjoyed it must 
rove that it is safe, it must show that it is 
ititled to tolerance, and that even its re- 
ricted use for beverage purposes is ap- 
roved and desired by a majority of the 
eople. In the interval there will be an op- 
ortunity to observe whether any of the 
ightful injuries alleged by many people 
) follow in the wake of prohibition actually 
cur. No doubt there will be instances of 
fort to find a substitute. Distressing cases 
ay occur and be made much of, but judg- 
g from the condition in the armies and 
mps where prohibition already practically 
ists, the so-called evils of prohibition are 
finitesimal in comparison with the former 
emendous injury from alcoholic indulgence. 
atification of the constitutional amendment 
‘oviding for nationwide prohibition has 
ken place, the necessary majority of States 
wing voted affirmatively. 


Effect on 
Offspring 


324 HOW TO LIVE ~— [$ 


Is it not worth while, after all, for broac 
minded men to agree on such an exper 
ment? Why waste the energy of th 
nation in continuous debate and argumen 
on such a question when a few years 
experience would settle it for this gener 
tion and for posterity. Not the least of th 
by-products of the war is the remarkabl 
development of public sentiment makin 
possible such an experiment. 

Stockard, in his experiments on animal; 
has demonstrated conclusively that the gerr 
cells of males can be so injured by allowin, 
the subjects to inhale the fumes of alcohc 
that they give rise to defective offspring 
altho mated with vigorous untreated females 
The offspring of those so treated whe 
reaching maturity are usually nervous ani 
slightly undersize. These effects are ap 
parently conveyed through the descendant 
for at least three generations. Such evi 
dence establishes at least the probability o 
the transmission of serious ill-effects t 
human offspring through alcoholic ip 
dulgenece of the male parent. a 

Much of the statistical evidence that ha 
been produced on both sides of this question 
of the transmissibility of the effect of alcoll 


ITHE EFFECT OF ALCOHOL ON TREATED GUINEA-PIGS AND 
THEIR DESCENDANTS 


, fic. 1. On the left a non-inbred female, No. 803, with six of its 
eight great-grandparents treated with alcohol and only two on the 
‘Paternal side not treated. She was small and degenerate and lived 
only one day. On the right is shown a normal animal born on the 
‘Same day, the two being photographed on one plate. 

i Fic. 2. Two F, guinea-pigs born in the same litter from a normal 
father and a mother derived from four alcoholized grandparents. The 
, No. 955, on the left, weighed at birth 90 grams, the 
Small, defective male on the right weighed only 38 grams and died 


within two days; the sister is still alive. [CHARLES R. STocKarD and 
GEORGE N, PAPANICOLAOU, 7 


‘he Journal of Haperimental Zoology, Vol. 
26, No. 1, May, 1918.] 


§5.] ALCOHOL 325 


is misleading unless very critically analyzed, 
but the results of exact laboratory experi- 
ments can hardly be gainsaid. 

Stockard has continued his experiments 
and has lately reaffirmed his interpretation of 
the findings, summarizing them in the follow- 
ng table: 


YUALITIES CONTRASTED BETWEEN THE NORMAL AND 
ALCOHOLIC PROGENIES 


Qualities Measured Normal Alcoholic Sa abe 
Alec. Inf. — 

Size of litter......... Ne gr § 2.47 = 

2. Failure to conceive... 4.45% 13.04% —_ 

3. Barly prenatal death 
(size of litter, failure, 
1S 58) A ERS Pe low high ~ 

4. Proportion late BES 

m natal death......... 51.92% 70.14% 

}. Post-natal mortality.. 10.70% 10.60% Oo 

3. Total mortality....... 22.31% 35.52% a 

(100) (189) 

". Abnormalities......... 2.52% 

Oversize (+ 500 ers. — 
at 3 mos. 5.57% 2.86% 

4, Undersize co 300° grs. a 
BE See INO.) was She 4 eles 0.42% 1.34% 

), Late generations alco W\42.40% — 
holic improved, mor-| 22.31% to — 
tality index......... 17.14% 

? ancestors 

. Altered sex-ratios..... 109.60 86.5 — 

. Av. birth wt. of litter.] 197.12 170.00 sos 

. Av. individual birth hes 77.16 70.35 —_ 


v. wt. 1 month old. 
ij , Ay. wt. 3 months old. 


Similar experiments by Raymond Pearl on 
mmestic fowl have been interpreted as show- 
g different results. That is, Pearl claims 


326 HOW TO LIVE [9 5, 


that the administration of alcohol to the 
parents resulted in a selective elimination of 
the inferior germ cells and an improvement 
in the offspring. At least such experiments 
show that alcohol does reach and injure a 
certain number of the germ cells. 

Taking all the factors into consideration, 
Stockard is of the opinion that there is a 
really close agreement between the results on 
fowls and guinea-pigs. He points out that 
as Pearl himself suggests, a larger adminis- 
tration of alcohol to the fowls would result 
not only in the elimination of weak germ cells 
but a considerable proportion of defective in- 
dividuals would arise to be eliminated during 
various developmental stages or persist ag 
degenerate specimens. 

The fact that in Stockard’s experiments 
the alecoholized parents showed no deteriora- 
tion in health is explained partly by the 
peculiar method of administration, by in 
halation, whereby the effects quickly passed 
off and the digestive system was spared any 
irritation. Great caution should be used in 
utilizing such data for the consideration of 
the alcohol problem in man. The effect of 
aleohol on conduct as well as upon the tissues 
must be considered. An animal protected in 
the laboratory may show no ill-effects from 


wd 
ny 


$5.) ALCOHOL 327 


a certain administration of alcohol, whereas 
the administration of a proportionate amount 
to a human being in society might well reflect 
on conduct from its influence on the brain 
and nervous system. Even an animal placed 
in its natural environment and occasionally 
alcoholized, as in Stockard’s experiments, 
would obviously be handicapped in its strug- 
gle for existence. 

There is great need to consider the alcohol 
problem in its totality as regards its effect 
on human beings and not reason from gen- 
eralizations on partial data. This applies 
with equal force to both sides of the question 
so far as it is an academic question, but in so 
far as it is a medical question affecting the 
welfare of humanity, the benefit of any doubt 
should always be given to the individual and 
to the unborn child rather than to a mere 
ndulgence. 

_ Konradi,™ has found that comparatively 
few antibodies against cholera germs de- 
velop in persons who consume aleohol daily 
n fairly large quantities and who had been 
moculated against cholera. Pampoukis has 
served that alcoholics are not favorable 
ubjects for inoculation against rabies. The 
’asteur Institute in Budapest has made 


328 HOW TO LIVE [§ 5. 


similar observations, based on twenty-five | 
years’ experience. 

The most recent authoritative scientific 
summary of the evidence relating to the 
effect of aleohol on mankind is the report of 
the committee appointed by the Central Con-: 
trol Board (Liquor Traffic) of Great Britain, 
headed by Lord D’Abernon,® and composed 
of eight other eminent educators, physio- 
logists, pharmacologists, and psychiatrists. 

The report issued in 1918 is entitled 
‘Alcohol, Its Action on the Human 
Organism,’’ and is extremely cautious and 
conservative in its tone, yet the following 
main conclusions were exprest: ; 

‘¢(q) That the main action of alcohal 
(apart from the effects of its continued ex- 
cessive use) is confined to the nervous) 


system ; 
‘¢(b) That alcohol is nareotic rather than 
stimulant in action; ‘ 


‘‘(¢) That its nutritional value is strictl 
limited ; 

‘<(q) That its habitual use as an aid t 
work is physiologically unsound; and 

‘“(e) That the ordinary use of alcohe 
should not only be moderate, but should als 
be limited to the consumption of beverage ; 


pis 
(hoy 


of adequate dilution, taken at sufficient in- 


§ 5.] ALCOHOL 329 


tervals of time to prevent a persistent 
deleterious action on the tissues,” 

The comments on the statistical aspects of 
the question were admittedly not exhaustive 
or of an expert character and the immense 
weight of testimony contributed by the 
medico-actuarial invéstigation of 43 Ameri- 
can companies is wholly ignored. 

The comment on the United Kingdom 
Temperance and General Provident Institu- 
ion, the most important British experience, 
's confined to the figures 1848 to 1901. 

‘In the light of the physiological evidence 
submitted by the committee it requires no 
rejudice against alcohol to discern in the 
ugher death-rate of users of alcohol as 
jompared to non-users, a consistent reflec- 
ion of the influence of alcohol, direct and in- 
lirect, on body, mind and life. 

The verdict of the profession most quali- 
ed to pass judgment on the matter, the 
aedical profession, is no longer in doubt. 

At the meeting of the American Medical 
ussociation held on June 6, 1917, Dr. 
tharles H. Mayo, the noted surgeon, in his 
residential address stated that the only 
gitimate use for alcohol was in the arts 
ad sciences, and that its use in medicine 
ad become greatly restricted because other 


330 HOW TO LIVE [55 


less menacing drugs and remedial eee 
could be used instead. He stated that the 
advisability of national prohibition as a wal 
measure was beyond discussion, and that 
the medical profession would welcome na 
tional prohibition. These expressions 
brought enthusiastic response from the as: 
sembled physicians, whieh left no doubt as 
to their sentiments. 

At a later meeting the House of Dele 
gates of the American Medical Associatiot 
passed the following resolution: 

‘‘Whereas, We believe that the use 0 
alcohol is detrimental to the human economy 
and whereas its use in therapeutics as 
tonic or stimulant or for food has m 
scientific value; therefore ; 

‘*Be it resolved, That the American Medi 
eal Association is opposed to the use 0 
aleohol as a beverage; and 

‘‘Be it further resolved, That the use 0 
alcohol as a therapeutic agent should i 
further discouraged.’’ 

Entirely apart from moral grounds, th 
judgment of the majority of scientific mei 
is against even the so-called moderate us 
of alcohol, and this judgment, long withhel 
through scientific conservatism, but no} 
unequivocally and boldly stated by the di 


§5.] ALCOHOL 331 


tinguished surgeon who has received the 
highest mark of confidence that the medical 
profession can offer, should be accepted by 
the lawgiver, business man, and patriotic 
sitizen who wishes to best serve his country 
with his total and maximum efficiency of 
mind and body. 

That this was not merely the opinion of 
an individual or of a faction is shown by 
he presidential address of Dr. Arthur Dean 
3evan before the association in June, 1918, 
n which he said: 

_“*T want to plead for the united action of 
he organized medical profession of this 
ountry to secure protection by law against 
he injury that drink is doing to our people, 
ot as a political measure but as the most 
nportant public health measure that could 
e secured. In this crisis, when we and our 
ies are fighting not only for ourselves 
ut also for humanity and civilization, we 
ust organize the entire nation in the most 
ficient way possible, and this can not be 
One without eliminating drink. 

“There can be no doubt of the injurious 
fects of alcoholic drinks on both the 
hysical and mental well-being of our popu- 
tion. There can be no doubt that the 
teatest single factor we can control in the 


3o2 HOW TO LIVE [§ S 
interests of the public health of the nation 
would be the elimination of alcoholic drink, 

‘‘Hiach member of the medical profession, : 
each county medical society, each State 
medical society, should take an active part 
in the propaganda against drink and secure 
national prohibition not years from now, but 
now, when it is so badly needed and will ac 
complish so much good not only for our 
boys in khaki and in blue, but for the nation 
in arms.’’ | | 


says: | 
‘‘Aleohol should be forbidden on t 


rapid heat production without correspon i 
ing tissue repair.’’ . 
Last but not least, we have evidence from 


showed dash, initiative, and morale which h 
excited the admiration of the world. 

The researches of Hardin and Silva al 
have lately shown that there are in fact m 
vitamins in beer, as has been claimed, and 
thus disappears another alleged ‘‘food 


4 


value.’’ Beer is simply booze, and it cannot 


» uy 
Ft 

Hi 

HY 


¥ 
¥ 
4, 


§5.] ALCOHOL 333 


be 


shown to have any other claim on popular 


favor. 


REFERENCES 


United Kingdom Temperance and General Provident 
Institution of London, Annual Report, 1910. 


- Sceptre Life Association, Annual Report, 1912, 
. Scottish Temperance Life Assurance Company, Annual 


Report, 1912, 


. The Abstainers and General Insurance Company, Ltd., 


Annual Report, 1912. 


- MeMahon, T. F.: The Use of Alcohol and the Life In- 


surance Risk. Proceedings of the Association of the 
Life Insurance Medical Directors of America, 1911, 
Twenty-second Annual Meeting, p. 473; Medical Ree- 
ord, LXXX, p. 1121. 


. Lounsberry, R. L.: Proceedings of the Life Assurance 


Medical Directors, October, 1913. 
Moore, Roderick McKenzie: On the Comparative Mor- 
tality Among Assured Lives of Abstainers and Non- 


_ Abstainers from Alcoholic Beverages. Transactions of 


the Institute of Actuaries, 1913, XXXVIII, pp. 248-272, 


- Report of Medico-Actuarial Mortality Investigation, IV, 


pp. 11-13. 


- Kraepelin, Emil: Ueber die Beeinflussung einfacher 


psychischer Vorgdnge durch einige Arzneimittel, Ver- 
lag von Gustav Fisher, Jena, 1892; Aschaffenburg, 
Gustav: Praktische Arbeit unter Alkoholwirkung, 
Psychologische Arbeiten, 1896, I, pp. 608-626; Kurz, 
Ernest, and Kraepelin, Emil: Ueber die Beeinflussung 
psychischer Vorgdinge durch regelmassigen Alkohol- 
genuss, Psychologische Arbeiten, 1901, IIT, p. 417-457; 
Mayer, Martin: Ueber die Beeinflussung der Schrift 


durch den Alkohol, Psychologische Arbeiten, 1901, IIT, 


, 


pp. 535-586; Rudin, Ernst: Ueber die Dauer der psy- 


chischen Alkoholwirkung, Psychologische Arbeiten, IV, 
pp. 1-44. 

Vogt, R.: Om virkningen af 15-50 em3 koncentrert 
spiritus paa erindringseunen, Norsk. Mag. f. Laege- 


-vidensh., 1910, LXXT, pp. 605-626 ; The Laneet (Lon- 


don), 1910, IT, p. 1040. 


Rene | 
if | 

ex | 

} 


334 HOW TO LIVE [9 5. 


at. 


12. 


13. 


14. 


15. 


16. 


17, 


18, 


dO: 


20. 


21. 


22. 


Aschaffenburg, Gustav: Crime and Iis Repression, Lie 
tle, Brown & Company, Boston, 1913, p. 84. | 
Schnyder, L.: Alkohol wnd Muskelkraft, Archiv fiir 
Physiologie, 1902-3, XCIII, p. 451. | 
Hellsten, A. F.: Ueber den Binfluss von Alkohol, Zucker 
und Thee auf die Leistungsfahigheit des Mose 
Munchen Med. Wehnschr., 1914, LI, pp. 18-94. 

Bastedo, Walter A.: Materia Medica Pharmacology and 
Therapeutics, W. B. Saunders Company, Philadel 
and London, 1918, 2nd ed. 

Laitinen, T: The Norman Kerr Lecture on The Inf 
ence.of Alcohol on Immunity, Med. Rec., LX XVI, 1909, 
pp. 445-446. Read before the Twelfth International 
Anti-Aleoholic Congress, held in London, July, 1909; 
Uber die Einwirkung der kleinsten Altkoholengen any 
die Widerstandsfdhigkeit des tiertschen Organismus mit 
besonderer Beriicksichtigung der Nachkommenschaft, 
Zischr. f. Hyg. u. Infections-krankheiten, LVIII, 1907-8, 
p. 139, : 
Rubin, George: The Influence of Alcohol, Ether, and 
Chloroform on Natural Immunity in-its Relation to 
Leucocytosis and Phagocytosis, Jour. Infect. Dis., 1904, 
T, pp. 425-444. 

Stewart, Chas. E.: The Influence of Alcohol on the Op- 
sonic Power of the Blood, Mod. Med., 1907, XVI, pp. 
241-246. Read before the American " Bociety for the 
Study of Aleohol and Drug Neuroses, Atlantic City, 
June 4, 1907, and published in the Jour. of Inebriety. | 
Craig, ‘Chas. B, and Nichols, Henry J.: The Effect of 
the Ingestion of Alcohol on the Result of the Comple- 
ment Fixation Test in Syphilis, Jour. A. M. A., 1911, 
LVII, pp. 474-76. ib 
Fillinger, F. V.: Weitere Mittchungen wber Resisten 
verminderung der Erythozyten nach Alkoholge 
Deutsch. Med. Wehnschr., 1912, XX XVIII, p. 999. 
Weinburg, W. W.: The Lowering of Stability of Lr 
throcytes in Alcoholic Intoxication, Russky Vratch, 1912, 
II, p. 1824; New York Med. Jour., 1912, XCVI, p. 1 040. 
ree Pac byiss ee Relation. of Alcohol to Immut 
nity, The Lancet (London), 1909, VII, pp. 1580-82, 
Reich, H. W.: Ueber den Einfluss des Alkoholyenus 
auf Bakterizidie, Phagozytose und Resistenz der 


5. | ALCOHOL 335 


throcyten, beim Menschen, Arch f. Hyg.,1916, LXXXIV, 
337, 

3. Brooks, Clyde: The Action of Alcohol on the Normal 
Intact Unanesthetized Animal, Jour. A. M. AT TOLO; 
LV, pp. 372-73. Read in the Section on Pathology and 
Physiology of the A. M. A, at the Sixty-first Session 
St. Louis, June, 1910. 

4, Crile, George W.: Blood Pressure in Surgery, J. B. 
Lippincott Company, Philadelphia, 1903. Cartwright 
Prize of the Alumni Ass’n of the College of Physicians 
and Surgeons, New York City. 

. Cabot, Richard C.: Studies of the Action of Alcohol in 
Disease, Especially Upon the Circulation, Med. News, 

_« LXXXTIT, 1903, pp. 145-1538. Read before the Associa. 
tion of American Physicians, May 13, 1903. 

. Dennig, Hindelang and Griibaum: Uber den Einfluss 

des Alkohols auf den Blutdruck und die Herzarbeit in 
pathologischen Zustinden, Namentlich beim Fieber, 
Deutsch. Arch, f. klin, Med., 1909, XCVI, pp. 153-162. 

. Alexandroff, Emilie: Ueber die andleptische Wirkung 
des Alkohols bei pathologischen Zustinden, Cor. Bl. f. 
Schweiz. Aerzte., 1910, XL, pp. 465-475; Action of Al- 
cohol During Febrile and other Pathologie Conditions, 
Benne Ay A. L910; V;p. 174. 

. Atwater, W. A., and Benedict, F. G.: An Experimental 
Inquiry Regarding the Nutritive Value of Alcohol, Na- 

tional Academy of Science, 1902, Sixth Memoir. 

. Mendel, L. B., and Hilditch, Warren W.: The Influence 
of Alcohol Upon Nitrogenous Metabolism in Men and 
Animals, Amer. Jour. Physiol., 1910, XXVII, pp. 1-23. 

. Aschaffenburg, Ibid. 

» Benedict, F. G.: The Psychological Effects of Alcohol, 
The Carnegie Institution of Washington, 1916. 
Miles, Walter R., Effect of Alcohol on Psycho-Physio- 

logical Functions, The Carnegie Institution of Wash- 
ington. 

, Quensel, Ulrik.: The Alcoholic Question from a Medical 
View-point—Studies in the Pathology of Alcoholism, 
Year Book, United States Brewers’ Association, 1914, 
p. 168, 


3 


336 HOW TO LIVE 195. 


33, 


34. 


. D’Abernon: Alcohol, Its Action on the Human Organism. 


Stockard, C. R.: A Study of Further Generations of : 
Mammals from Ancestors Treated with Alcohol, Proc, 
Soc. Exper. Biol. and Med., 1914, XI, p. 186. i 
Miles, Walter R.: The Effect of Alcohol on Psychological 
Functions.” Published by the Carnegie Institution of 
Washington, Washington, 1918. | 
Konradi: Ueber den Wert der Choleraschutzimpfungen, 
Centralbl. £. Bakteriol., I. O., 1916, LXXVII, 339, 


Bertillon, Jacques: On Mortality and the Causes of 
Death According to Occupations, Proceedings of the 
Fifteenth International Congress on Hygiene and 
Demography, Washington, 1912, I, p. 349. 4 
Boos, William F.: The Relation of Alcohol to Indus- 
trial Accidents and to Occupational Diseases, Proceed- 
ings of the Fifteenth International Congress on Hy- 
giene and Demography, Washington, 1912, I, p. 8329. 
Cabot, Richard C.: The Consumption of Alcohol and of 
Other Medicines at the Massachusetts General Hospital, 
Boston Med. Jour., CLX, 1909, pp. 480-81. pe 
Dixon, W. E.: Alcohol in Relation to Life, The Nine- 
teenth Century, 1910, LX VII, pp. 516, 523. Nee 
“Ethyl Alcohol,” The Dispensatory of the United Stat 
of America, J. B. Lippincott & Company, Philadelph 
19th edition, p. 102. 
Ewald: Alcohol in Relation to Infectious Dise 
Med. Rec., 1913, LXXXIV, p. 75. Read before the 
Fourth National Congress on Physiotherapy, Berlin, 
Mareh 26, 1913. i 
Horsley, Sir Victor: Discussion on Alcohol in Th 
peutics, Med. Rec., 1912, LXXT, p. 951. Read be 
the Hunterian Society. 
Hunter, Arthur: Can Insurance Experience be App 
to Lengthen Life? Proceedings of the Associatio: 
Life Insurance Presidents, Eighth Annual Meeting, 19: 
pp. 27-37. 
Kelynak, T. M.: Zhe Drink Problem, London, Met 

& Company, 1907. Pr, 
Landau, Anastazy: Beitrage cur hehre vom Pui ! 
toffwechsel und zur Frage tiber den Alkoholeinfiuss @ 
die Harnsaureausscheidung, Deutsch. Arch. f. klin, Me 
KCV. 1908-9, pp. 280-328. 4 


mi | 
Md 


re Ae 


‘$ 5.] ALCOHOL 337 


Miller, Joseph L.: The Physiologic Action, Uses and 
Abuses of Alcohol in the Circulatory Disturbance of the 
pore Infection, Jour. A. M. A., 1910, LV, pp. 2034- 
2037. 
Neff, Irwin H.: The Problem of Drunkenness, Proceed- 
ings of the Fifteenth International Congress on Hy- 
giene and Demography, Washington, 1912, IV, p. 510. 
Phelps, Edward Bunnell: The Mortality from Alcohol 
in the United States, Proceedings of the Fifteenth In- 
ternational Congress on Hygiene and Demography, 
Washington, 1912, Vol. I, p. 813. 
Proceedings: Association of Life Insurance Medical 
Directors, October, 1911. 
Report of the Committee of Fifty on: Physiological 
Aspects of the Liquor Problem, Houghton, Mifflin & 
Company, two volumes, 1903. 
Togel, O., Brezina, E., and Durig, A.: Ueber die koh- 
lenhydratsparende Wirkung des Alkohols, Biochem. 
Ztschr., 1913, I, 296; Editorial, Jour. A. M. Any uivls. 
LXI, p. 967. 
We ame, Henry. Smith: Alcohol, How it Affects the 
Individual, the Community, and the Race, The Century 
Company, New York, 1909. 
Woods, Robert A.: The Prevention of Inebriety: Com- 
munity Action. Proceedings of the Fifteenth Interna- 
tional Congress on Hygiene and Demography, Wash- 
ington, 1912, IV, p. 517. 
Arlitt, A. H., and Wells, H. G.: The Effect of Alcohol 
on the Reproductive Tissues, Jour. Exp. Med., 1917, 
XXVI, p. 769. 
Cole, L. J., and Davis, C. L.: The Effect of Alcohol on 
the Male Germ Cells, Studied by Means of Double Mat- 
ings, Science N.S., 1914, XXXIX, p. 476, 
Gee, Wilson: Effects of Acute Alcoholism on the Germ 
Cells of Fundulus Heteroclitus, 1916, Biol. Bull., XXXI, 
p. 379. 
Papanicolaou, G. N.: Sex Determination and Sex Con- 
trol in Guinea-pigs, Science N. S., 1915, XLI, p. 401. 
Pearl, R.: On the Effect of Continued Administration 
_ of Certain Poisons to the Domestic Fowl, with Special 
_ References to the Progeny,Proc. Am. Phil. Soc., LV, 1916a, 
_ —p. 243. Some Effects of the Continued Administration 


38 HOW TO LIVE [9 oe 


of Alcohol to the Domestic Fowl, with Special Ref erences 
to the Progeny, Proc. Nat. Acad. Sci., 1916b, II, p. 675. 
Pearson, K., and Elderton, E. M.: A Second Study of — 
the Influence of Parental Aicoholism on the Physique 
and Ability of the Offspring, Being a Reply to Certain 
Medical Critics of the Memoir and an Examination of 
the Rebutting Evidence Cited by Them, Eugenics Lab. 
Mem., 1910, XIII, Univ. of London. 

Stockard, C. R.: The Influence of Alcohol and Other — 
Anaesthetics on Embryonic Development, Am. Jour. 
Anat., 1910, X, p. 369. An Experimental Study of | 
Racial Degeneration in Mammals Treated with Alcohol, 
Arch, Internal Med., 1912, X. The Effect on the Off- _ 
spring of Intoxicating the Male Parent and the Trans- — 
mission of the Defects to Subsequent Generations, Amer. — 
Nat., 1913, XLVII, p. 641. i 
Stockard, C. R.: A Study of Further Generations of — 
Mammals from Ancestors Treated with Alcohol, Proce. a 
Soe. Exp. Biol, and Med., 1914, XI, p. 136. ; 
Stockard, C. R., and Craig, D. M.: An Experimental — 
Study of the Influence of Alcohol on the Germ Cells and — 
the Developing Embryos of Mammals, Arch. f. Entw. | 
Mech., 1912, XXXV, p. 569. Bl 
Stockard, C. R., and Papanicolaou, G: A Further — 
Analysis of the Hereditary Transmission of Degeneracy i. 
and Deformities by the Descendants of Alcoholized © 
Mammals, Amer. Nat., 1916, L, Part 1, pp. 65-88; Part 
2, pp. 144-177. The Eaistence of a Typical Oestrous 
Cycle B in the Guinea-pig, with a Study of Its His- 
tological and Physiological Changes, Am. Jour. Anat., | 
19017; RS pu 225. : 
Fisk, Eugene L.: Alcohol, Its Influence on Human Ejfi-. 
ciency, Etc., Atlantic Monthly, Nov. 1916-Feb., 1917. 
Alcohol, Funk & Wagnalls Company, 1917. ; 


ee 


SECTION VI 


TOBACCO 


It is the purpose of this section to present 
as fairly as possible the evidence relating to 
the effects of tobacco on the human body, so 
that those who smoke may correctly measure 
the probable physical cost of the indulgence. 
The extremes of opinion on this subject are 
well exprest in the following verses: 


“Hail! Social Pipe—Thou foe to care, 
Companion of my elbow chair; 
As forth thy curling fumes arise, 
They seem an evening sacrifice— 
An offering to my Maker’s praise 
For all His benefits and grace.” 
Dr. GARTH. 


“A custom loathsome to the eye, 
hateful to the nose, harmful to the 
brain, dangerous to the lungs, and the 
black stinking fume thereof nearest 
resembling the horrible Stygian smoke 
of the pit that is bottomless.” 

JAMES I. 


Tobacco is a plant, Nicotiana Tabacum of 
the order Solanacex, which includes Atropa 
Belladonna, or ‘‘ Deadly Nightshade,’’ Hyos- 
eyamus, or ‘‘ Henbane,’’ Solanum Dulcamara, 
‘or ‘‘Bitter Sweet,’’ all powerful poisons, and 
likewise the common potato and tomato, 


What iItIs 


339 


History 


Composition 


340 HOW TO LIVE — [8 6, 


which are wholesome foods. The cured 
leaves are used for smoking and chewing, or 
when powdered, as snuff. 

Prior to the middle of the sixteenth cen-— 
tury, the use of tobaeco was confined to the 
American Indians. In 1560 the Spaniards 
began to cultivate tobacco as an ornamental 
plant, and Jean Nicot, the French Am-- 
bassador at Lisbon, intrdaucae it at the 
court of Catherine de Medici in the form 
of snuff. Smoking subsequently became a 
custom which spread rapidly throughout the 
world, altho often vigorously opposed by 
governments. In the seventeenth century, 
in Russia, smokers’ noses were cut off. 

Tobacco contains a powerful narcotic 
poison, nicotin, which resembles prussic acid 
in the rapidity of its action, when a fatal 
dose is taken. : 

The percentage of nicotin present varies 
according to the brand and the Soneien 
under which it is cultivated. 

The following figures have been given ba 


the various authorities: 
London Lancet t.......--.eeee ee ewes 64 to 53 per cent, 
French Dept. of Agriculture?........ . Bo to LO ee 
Connecticut Agricultural Experiment 
Station 2) be Vye ee esas elas pao « ¢ 
(Home grown—after ene: ) . 


U. S. Dept. of Agriculture >.......-. - 4 to 9. pa ' 
(Domestic. ) 7 


uy 


$6] TOBACCO 341 


Aside from nicotin it also contains small 
quantities of related substances—nicotellin, 
nicotein, a camphoraceous substance termed 
nicotianin, said to give tobacco its character- 
istic flavor, and likewise a volatile oil de- 
veloped during the process of preparation. 
On heating, pyridin (a substance often used 
to denature alcohol), picolin, collidin, and 
other bases are formed, as well as carbolic 
acid, ammonia, marsh gas, cyanogen and 
hydrocyanic acid, carbon monoxide (coal 
gas) and furfural. Furfural is a constituent 
of fusel oil, which is so much dreaded in 
poor whisky. The smoke of a single 
cigaret may contain as much furfural as 
two ounces of whisky. 

The complex constitution of tobacco and 
the smoke from its combustion has caused 
much debate as to the substances that are 
responsible for its charm me ill-effects, 
which are to be described. No ohe can doubt 
the serious injurious effects from such a 
powerful poison as nicotin if taken in any 
‘but the most minute quantities (one to three 
milligrams have produced profound poison- 
ing in man). 

It has been maintained by some that nic- 
otin is practically destroyed in the process 
of smoking, and that the effects of tobacco 
| 


i 


342 HOW TO LIVE [$ 6 


are limited to the decomposition products 
resulting from the burning tobacco, espe- 
cially pyridin. But pyridin is also formed 
in the burning of cabbage leaves, yet cab- 
bage leaves do not possess any attractions 
for smokers, neither do they produce the 
well-known effects that smoking and chew- 
ing tobacco produce. No doubt pyridin and 
furfural are factors in the drug effects of 
tobacco, but recent painstaking experiments 
by high authorities have shown the presence 
of nicotin in tobacco smoke, and when we 
reflect that there is sometimes sufficient 
nicotin in an ordinary cigar to kill two men, 
it is not strange that enough of it may be 
absorbed from the smoke passing over the 
mucous membranes of the nose, throat and 
lungs to produce a distinct physiological | 
effect. 
Investigatogs who claim to show by ex- 
periments tle absence of nicotin from to- 
bacco smoke must explain why the palpable 
effects of smoking, in those who have not 
established a ‘‘tolerance,’’ are those of 
nicotin poisoning, and why the symptoms 
produced by chewing tobacco are identical 
with those following the smoking of tobacco, 
which are: mild collapse, pallor of the skin, 
nausea, sweating, and perhaps vomiting, 
' 


4 
i 
tf 


§ 6.] TOBACCO 543 


diarrhea, muscular weakness, faintness, 
dizziness, and rise in blood pressure fol- 
lowed by lowered blood pressure. 

Nicotin is undoubtedly decomposed by 
burning, but it may become volatilized by 
heat and a certain amount absorbed before 
decomposition takes place. 

Lehmann,’ in 1908, found in tobacco smoke 
the following percentages of the nicotin con- 
tained in the tobacco: 


GAYATOE CEINORG. 64) tis's 5 e's 66 uo.e 82 per cent. 
RRB ALIARIIORA soleus Sele e's ve ee So, TOOT ies 


The London Lancet® (1912) gives the fol- 
lowing figures: 


Gigaret smoke... 0. 3..4...5. 3.75 to 84 per cent, 
Pipe mixture smoke, smoked 

BE CRP UEOUR Ss. viaisitia'e + o5's,0% Ce Ney daar 
PAG WOM oY ives « a0) CO ks 
ET PEINIO. 2. ws cee ce ds alec os BL t01Ga eS 


The United States Department of Agrioul- 
ture * found in tobacco smoke about 30 per 
cent. of the nicotin originally present in the 
tobacco. 

Contrary to general opinion, Havana 
cigars contain less nicotin than the cheaper 
brands. Many of the cheaper grades do, 
however, show a low percentage of nicotin. 
By means of an ingenious apparatus, Zhe- 

rovski,° a Russian investigator, compelled 


Effects on 
Animals and 
Man 


344 HOW TO LIVE i ES 6 


rabbits to smoke cigaret tobacco for a period 
of 6 to 8 hours daily. Some died within a 
month, and showed changes in the nerve- 
ganglia of the heart. Others established a 
tolerance similar to that exhibited by 
habitual smokers, but upon being killed at 
the end of five months, degenerative changes 
similar to those produced by the injection 
of nicotin were found, viz., hardening of the 
blood vessels. ‘There is, indeed, no difficulty 
in producing the characteristic effects of 
nicotin by administering tobacco smoke, 
either in man or in animals.’ 

Nicotin causes brief stimulation of brain 
and spinal cord, followed by depression. 
There is an increased flow of saliva, followed 
by a decrease (large doses diminish it at 
once) and often nausea, vomiting and 
diarrhea. The heart action is at first slowed 
and the blood pressure increased. Subse-_ 
quently there is a depression of the circula- 
tion, with rapid heart action and lowered 
blood pressure. In habitual smokers this: 
preliminary stimulation may not occur. The, 
stimulating effect on the brain is so brief 
that tobacco can not properly be termed a 
stimulant. Its effect is narcotic or deaden-. 
ing. Those who fancy that their thoughts. 
flow more readily under the use of tobacco: 


] TOBACCO 345 


2 in the same case with any other habitué 
lose thoughts can not flow serenely except 
der his accustomed indulgence. That a 
ind, healthy man, who has never been ac- 
stomed to the use of tobacco, can do better 
mtal or physical work with tobacco than 
thout it has never been shown. Indeed, 
sh experiments as have been made on stu- 
its and others show to the contrary.’ 

[he statistics presented by Prof. Fred. J. 
ek,® of the University of Utah, are of in- 
est in this connection. 

n six educational institutions the students 
npeting for places on the football team 


re grouped as follows: 
) 


/ Number N 
umber Per Cent. 
Institution. Seg: eting | successful. | Successful. 
stitution A. 
EES Le «i 11 2 18 
BE alls sie 19 11 58 
iTnstitution B 
TS ae 10 4 40 
“smokers......... 25 17 68 
institution C. 
Leer 28 7 25 
MOTE. Ae kbe s, Wee 14 82 
Institution D. 
es = ba or BE gee Ns 28 11 39 
THOKOPS: 3:33 ale eles 15 10 67 
Tnstitution E 
BO eae s cease 10 7 70 
OKErSS die oe ese v 15 12 80 
institution F 
BaOeE Wee |! Sb in aces Ss 


; 6 0 0 
smokers Jiote ee Gal 26 15 58 


the following tables show the relative 


346 HOW TO LIVE [§ 


scholastic standing of smokers and nor 
smokers: a 


ScHOLASTiIc STANDING (Twelve Institutions) a 


Institu- Non- Institu- Non- 
tion. Smoker. | gmoker. tion. Smoker. smoker 
A 65.2 69.8 G 74.0 75.0 
B 64.7 74.6 H 75.2 79.4 
O 78.8 81.1 I 81.6 88.4 
D 75.8 77.6 J 78.5 81.3 
E 84.6 84.8 K 74.0 84.6 
F 69.6 71.3 L 77.3 71.2) 
A 
y 
Number 
of Men 
SMOKES Hise oi Ue eae Benes 81 
Non-smokers...... 0000s se0+> 101 


Twelve institutions reporting: 


Smokerse iis saves 81 4 
Non-smokers........ 101 11 

Number of Highest 

Men. Marks. 
LOL: non-smokers ye We ie Gees 11 
LOPS ORES Oe A ae aia oe 5 

Total 
vi ee Conditions 


and Failures. 


SMOKES 05 see es 82 70 
Non-smokers........ 98 43 


‘J TOBACCO 347 


Prof. Pack’s conclusions were as follows: 


. Only half as many smokers as non-smokers are suc- 
sful in the “try-outs” for football squads. 


. In the case of able-bodied men smoking is associated 
h loss of lung capacity amounting to practically 10 
cent. 


. Smoking is invariably associated with low scholarship. 


There have, of course, been many notable 
stances of high scholarship and prodigious 
mtal achievement by heavy smokers. Such 
ceptions, however, do not affect conclu- 
ms derived from the study of average 
oups. 

Hitherto figures on smoking and athletics 
ve been open to question because compari- 
ns were made between groups that are not 
necessity of the same physical and mental 
oe, having no important difference except 
the use of tobacco. But Professor Pack has 
aght to avoid this objection. As he points 
f, the football squad is probably as nearly 
lomogeneous group as it is possible to find. 
‘seems reasonable to account for the in- 
tior physical and mental work of these 
alan groups of smokers on the theory 
at in the main the well-known toxic effects 
tobacco are sufficient to create this differ- 


2e. 


Tobacco 
Smoking 
Athletes 


348 HOW TO LIVE [5 


in a series of careful tests found: 


1, Cigaret smoking caused an increase in the heart-: 
2. Cigaret smoking maintained a blood pressure w 
under the circumstances of the experiment, would a 
wise have dropt. 
3. Cigar smoking caused a considerable increase in he 
rate and blood pressure. | 
4. In a number of instances, in the cigar test, the h 
was unable to maintain, with a vertical position, the 
creased blood pressure found in the horizontal posi 
showing a disturbance of the control of the blood-ves 
This latter effect was more pronounced in tests taken 
non-smokers. . 
5. It was also noted that ea was not conducivi 
concentration upon the reading, which the men attemy 
during the tests. 4 


Bush,”° in a series of tests on each of 
men in several different psychic fields fou 
the following conditions among smoki 
students immediately after the period 
smoking was completed: } 


1, A 10% per cent. decrease in mental efficiency. . 
2. The greatest actual loss was in the field of ” 
agery, 22 per cent. a 
3. The three greatest losses were in the fields of imag 
perception, and association. a 
4, The greatest loss, in these experiments, occurred ¥ 
cigarets. ‘4 


J TOBACCO 349 


Tests for nicotin in smoke are beset with 
iny difficulties and possible fallacies which 
ve in the past misled investigators into 
parently determining that tobacco smoke 
itained no nicotin, but simply decomposi- 
n products. 
Pyridin is unquestionably present in to- 
3co smoke, and is a poisonous substance, 
ho less so than nicotin. It is not found, 
wever, in chewing tobacco, and as the 
lical effects of chewing tobacco are ap- 
‘ently identical with those of smoking to- 
co, very strong and universally accepted 
mical proof of the absence of nicotin 
m tobacco smoke must be awaited before 
epting such a conclusion.* 
jAgaret smoking is a time waster; that is, 
reaks up the power of attention, as few 
Ikers are satisfied with one cigaret and 
“mere physical act of lighting a fresh 
iret disturbs the continuity of thought 
work. Dr. W. J. Mayo” ealls attention 
he fact that according to his observations 
sarch scholars who smoke cigarets have 
‘done well. 
nly one insurance company, the New Insurance 
‘land Mutual,” has published any ex- (*perience 


‘ence on ES Bite users. This covered a Smokers 
| 
ee (4), (5), (6) in bibliography. 


Interpre- 
tation 


300 HOW TO LIVE | [ 


period of 60 years and a body of 180, 


policyholders, as follows: 


RATIO OF ACTUAL TO EXPECTED MORTALITY * | 


TEMPERATE, 


ABSTAINERS. RARELY USE. MODERA 


1% 93% 


72% 


Tobacco, 59%... 
Alcohol, 57% .... 


* The standard here used is the American Hxperience T: 
which is largely an artificial table upon which insurance 
miums are based, but which provides for a much higher } 
tality than the average companies sustain. For example, 
actual mortality of the New England Mutual in 1913 was 57 
cent. of the expected. 


Fifty-nine per cent. of the expected d 
tality means that where, according to © 
premium tables, 100 were expected Hog ( 
only 59 actually died. | 

The general class of risks in this compé 
were of excellent quality, as the figu 
show. Nevertheless, the abstainers — 
hibited a far lower mortality than that 
perienced by the general class. 

Dr. Edwin Wells Dwight, who presen 
the figures, urged caution in their intery 
tation, suggesting that the low morta 
among abstainers, both from alcohol and 
bacco, might well be due to a more consef 
tive habit of living. Furthermore, as the 
stainers from alcohol were not separa 
from the abstainers from tobacco in : 


] TOBACCO dol 


alysis a perfect comparison can not be 
ide; but our knowledge of the toxie effects 
both these narcotics and the preceding 
istics of Doctor Pack justify us in as- 
ming to tobacco a positively unfavorable 
ect. 

In experiments on animals nicotin ex- 
iets from tobacco and inhalation of to- 
3co smoke have produced hardening of the 
ge arteries. Clinical observation by some 
the world’s best authorities indicates that 
' same conditions are brought about in 
n by heavy smoking.* 

Jisturbange of the blood pressure, rapid 
irt action, shortness of breath, palpitation 
the heart, pain in the region of the heart, 
‘important effects. Tobacco heart is often 
atly spoken of because the abandonment 
the habit will often restore the heart to 
normal condition, but tobacco heart some- 
es causes death, especially under severe 
rsical strain or in the course of acute dis- 
e, such as typhoid or pneumonia. Sur- 
ns“ have noted failure to rally after 
ration in tobacco users, who are, of 
Tse, deprived of their accustomed in- 
gence immediately before and after oper- 
m. It is probable that many such cases 
s unrecognized, altho the alcoholic is 


Poisonous 
Effects 


352 HOW TO LIVE [ 


usually supplied the narcotic which his s. 
tem demands. . 

Cannon, Aub, and Binger* have a 
shown that nicotin stimulates the adrei 
glands, small organs adjacent to the kidne 
which secrete a substance that in exe 
powerfully affects the blood vessels, 
stricting them and temporarily orca 
the blood pressure. ‘This influence may 
partly responsible for the change in 1 
blood vessels noted in heavy smokers. — 

Excessive smoking is often an import 
factor in causing insomnia. 

Blindness or tobacco amblyopia, a form 
neuritis, is not an uncommon affection am¢ 
smokers. There is also often an irriti 
effect on the mucous membranes of e 
from the direct effect of the smoke. ; 

Catarrhal conditions of the nose, thr 
and ear have also been noted. : 

Acid dyspepsia is a common affect 
among smokers. 

Few people realize that so many ingré 
ents in tobacco and tobacco smoke are dea 
poisons. Few people know that one drop 
nicotin on the unbroken skin of a rabbit’ 1 
produce death.* Two drops on the tong 
of a dog or cat will prove fatal; moreot 
fatal poisonings have occurred in man fr 


6.] TOBACCO 303 


wallowing tobacco and even from external 
pplication of strong solutions. A case was 
ecently reported from New Haven of fatal 
oisoning in a baby,” who had been fed 
rom a milk bottle and milk-mixture in which 
ome tobacco had been accidentally spilled. 


Tobacco and the Soldier 


One hesitates to say anything against to- 
acco as an indulgence for the soldier be- 
ause of its popularity with soldiers and 
he widespread campaigning for the tobacco 
und. No one would wish to deprive the 
oldier of a comfort or solace that will help 
im to keep his poise or to stand the long, 
ard strain of war. But we believe that the 
oldier is entitled to know the danger of 
ybacco and that he should be warned of 
1e price he may have to pay for his indul- 
ence. 

Also there is a heavy responsibility in- 
olved in urging this habit upon men who 
re now free from it, and adding another 
nfortunate aftermath to the war. ‘Those 
ho are not already smokers have no need 
f contracting the habit now.: 

‘Let us see what hard-headed veterans of 
le present war—active army surgeons who 
ave handled men at the front—have to say. 


304 HOW TO LIVE Ls ¢ 


Major Lelean of the Royal Army Medical 
Corps, who has published the lectures de- 
livered by him at the Royal Army Medical 
College recently, has this to say: 

“No take now the next item that comes 
in the ration list—tobacco. The effects of 
smoking on the heart and on the quality ol 
the pulse are well shown by pulse-tracings. 
Without going into the question of such 
various objectionable ingredients in tobaccc 
as nicotine and the more harmful furfural. 
one may say that excess of smoking, par- 
ticularly of cheap cigarets, produces rapid 
heart (tachycardia), muscular relaxation 
and diminution of visual acuity. These con- 
ditions result in ‘shortness of wind,’’ whick 
is bad for marching, and produce musculat 
tremor and loss of effective sight, which i 
need scarcely be said are worse for shoot 
ing. Tobacco, like alcohol, has certain com 
pensating advantages. The mild narcoti 
effect of tobacco in moderation is not appar 
ently attended by deleterious action or 
habitual smokers. Seeing that the allowanet 
provides only two pipefuls a day, it can de 
aman no harm to smoke one pipeful wher 
he reaches camp and the other just before 
he turns in at night; the soothing effect is 
then most beneficial.’’ 


j 6.] TOBACCO Bias) 


But again he says regarding soldiers on 
the march: ‘‘Smoking should be forbidden ; 
t causes thirst, tremor, and rapid heart.’? 

In the London Lancet for August 18, 1917, 
ire presented the results of experiments (by 
japt. John Parkinson, of the Royal Army 
Medical Corps, and Dr. Hilmar Koefod, of 
farvard, U.S. A.) on The Immediate Effect 
tf Cigaret Smoking on Healthy Men and on 
Jases of ‘‘Soldier’s Heart.”’ 

They say that in the present war heart 
isturbances characterized by breathlessness 
fter exertion, pain in the chest, rapid, 
regular heat action, giddiness and exhaus- 
ion are quite common. 

In some cases valvular disease of the 
eart (V. D: H.) is found and the soldier is 
ischarged, but in others no organic defect 
an be discovered, and these are classified 
1 the Army Medical Service as D. A. H. 
disordered action of the heart) and are 
rmed ‘‘soldier’s heart.’’ The  experi- 
enters summarize their findings as fol- 
WS: 

‘These observations show that, in health, 
ie smoking of a single cigaret by an 
wbitual smoker usually raises the pulse- 
te and blood pressure perceptibly; and 
ese effects are a little more pronounced 


006 HOW TO LIVE [§ 4 


in cases of ‘soldier’s heart.’ Moreover, the 
smoking of a few cigarets can render healthy 
men more breathless on exertion, and mani 
festly does so in a large proportion of ene 
patients. 

‘*Kixcessive cigaret smoking is not the 
essential cause in most cases of ‘soldier’: 
heart’; but, in our opinion, it is, in manj 
cases, an important contributory factor i 
breathiessen: and bo in the region of i 
heart.”’ : 

The results of these experiments are in 
line with those reported by Dr. George J 
Fisher (Secretary, International Committee 
Young Men’s Christian Association) in hi 
interesting book, ‘‘The Physical Effects o 
Smoking.’’ : 

The experiments were made on fifteer 
young subjects, physical directors, 1 in norma 
condition of health and engaged in vigorow 
exercise daily. Seven were non-smoke s 
and eight were classed as ‘‘moderat 
smokers.’? The experiments covered if 
vestigation of the heart-rate after exercise 
and physical precision and accuracy in base 
ball pitching. i 

The various phases of the experiment 
established the following conclusions: 

I. Smoking affects the heart-rate. 


§ 6.] TOBACCO 307 


(a) The normal heart-rate of smokers is 
higher than that of non-smokers. 

(6b) Smoking causes a delay in the return 
of heart-rate to normal after exercise. 

(c) The heart-rate was increased in 63 
per cent. of the smoking tests. The average 
neart-rate at the end of fifteen minutes after 
smoking was 11.2 beats greater than the 
erage normal heart-rate. In 97 per cent. 
of all the tests taken without smoking, the 
lormal heart-rate returned, on an average, 
vithin five minutes. 

II. Smoking causes loss in physical pre- 
ision, and loss in accuracy of pitching a 
aseball. 

(a) All smokers and non-smokers showed 
, loss in physical precision immediately 
fter smoking. 

(b) Smoking reduces accuracy in pitching 
baseball—and it would, of course, have the 
ame effect in pitching a bomb. 

_(c) In tests where there was no smoking, 
ll the men improved in accuracy of pitch- 
ig. 

In the accuracy tests of pitching, official 
ague baseballs were used; the target was 
; block five feet square, with a bull’s-eye 
ne foot in diameter, surrounded by con- 
mtric circles six inches apart. 


358 HOW TO LIVE [9 6 


After each man had smoked one cigar, 
the smokers lost 11 per cent. in accuracy 
when pitching, and the non-smokers lost 13 
per cent.—the average loss for the two 
groups being 12 per cent. ‘ 

After each man had smoked two cigars, 
the smokers lost 11 per cent. in accuracy 
and the non-smokers 18 per cent.—the aver- 
age loss for the two groups being 1414 per 


groups hoe 914 per snk i 

The average difference in score made a 
smoking one cigar was 211 per cent., and 
by smoking two cigars the average differ= 
ence was 24 per cent. & 

Recent experiments likewise have sho A 
that the same harmful effects of smoking on 
accuracy of aim applies to rifle shooting. — 

These findings should be of especial “a 
est to those in the armed service of the 
and shooting, and upon wie st 
their effectiveness as fighters so largely de 
pends. 4 

Naturally if the solace of tobacco vi 


$6] TOBACCO 359 


Keep a soldier from going insane or losing 
his control in short periods of strain, it 
might, in instanees, prove a veritable medi- 
cine for some, but the average soldier should 
not have tobacco showered upon him with- 
out a word of warning as to its possible 
harmful effects on his heart and nerves. 
When tobacco is used at all, it should be 
with extreme caution and moderation. 


SUMMARY 


From the mass of evidence and opinion 
with which medical literature is loaded, a 
few salient facts stand out: 

_ First: Tobacco and its smoke contain 
oowerful narcotic poisons. 

' Second: It has never been shown to exert 
amy beneficial influence on the human body 
n health, and it is not even included in the 
Jnited States Pharmacopwia as a remedy 
‘or disease, notwithstanding the claims that 
ire made for its sedative effects and its 
value as a solace to mankind. If these bene- 
its are real and dependable, they should be 
nade available in exact dosage and applied 
herapeutically. If they are not real and 
lependable in a medical sense, they are not 
‘eal and safe as a mere drug indulgence. 

| Third: The symptoms following tobacco- 


| 


: 
: 
1 
| 


360 HOW TO LIVE [$ 6 


smoking are identieal with the effects of 
tobacco-chewing among those not accustomed 
to its use; hence, any collateral psychic 
effect, such as the sight of smoke, the sur- 
rounding, ete., are of minor importance in 
establishing the habit. The main charm to 
the smoker is the drug effect, as in any 
other similar indulgence. Nicotinless to- 
bacco is not popular, notwithstanding the 
efforts of the French and Austrian Gover 
ments to make it so. ; 

Fourth: Fortunately, the sedative dvul 
effect is so slight, as compared to that of 
other narcotics—opium, alcohol, cocaine, 
ete.—that the tobacco habit is less seductive 
and may be broken with comparative ease 
and is therefore less harmful morally. Men 
who have smoked or chewed steadily for 40 
years have been known to give up the habit 
without experiencing much physical dis: 
comfort. Like any other habit, however, . 


an enfeeblement of will-power ; tise is a viel 
that the smoker takes just as does the alcohol 
user or the opium habitué who begins with 
so-called moderate indulgence. q 

Fifth: ‘The well-known effeets of tobaced 
on the heart and circulation should lead oné 


$6] TOBACCO 361 


to pause and consider the possible cost of 
this indulgence, especially as— 

_ Sixth: It is difficult to determine, years 
in advance, whether or not one is endowed 
with sufficient resistance to render so-called 
moderate smoking comparatively harmless. 

Seventh: The vital ‘statistics show that 
disease of the heart and circulation are 
tapidly increasing in this country in which— 
_ Highth: The per capita consumption hag 
‘apidly increased in recent years, while— 

Ninth: In the United Kingdom, where 
these diseases are decreasing, there has 
een no material increase in the use of to- 
vacco, and the per capita consumption is less 
han one-third that of the United States. 

In 1880 the annual per capita consump- 
ion of tobacco in the United States was 
bout 5 Ibs., while in 1914 it had risen to 
lore than 7 Ibs. In the United Kingdom the 
er capita consumption is about 2 lbs., and 
nere has been no material increase in re- 
ant years. 

The consumption of cigarets, in particu- 

, has grown enormously, having more 
tan doubled in the past five years, while 
tere has been a slight increase in the con- 
unption of cigars, smoking tobacco, chew- 


Increase of 
Smoking 


362 HOW TO LIVE [9 6 
ing tobacco and snuff, as shown in the fol- 


lowing table: * 


REPORT OF THE COMMISSIONER OF INTERNAL REVENUB 


Withdrawals tax paid for consumption of manufactured tobacco. 
products during the past five years Nn 


Tobacco, 


Fiscal year. Cigars. Cigarettes. chewing and Snuff. 
smoking. 


Number. Number. Pounds. 
1991S Sees 8,732,815,703 | 14,294,895,471 404,362 620 
1914.2. .02. 8,707 625,230 | 16,427,086,016 412,505,213 
LOLS es Oe 8,030,385,603 | 16,756,179,973 402,474,245 
1916) oe us 8,337,720,530 | 21,087,757,078 417,235,928 
TOA ee aie 9, 216,901,113 | 30,529,193,538 | 445,763,206 


Total... .| 43,025,448,179 | 99,095,112,076 | 2,082,341,212 |164,363,714 


The quantity of leaf tobacco used in th 
production of tobacco, snuff, cigars, ane 
cigarets for the past ten years has been as 
follows: : 


QUANTITY OF LEAF TOBACCO USED IN MANUFACTURING 
DURING THE PAST TEN CALHNDAR YHARS 


Cigars. Cigarettes. 
Tobacco 
and Snuff. 


Large. Small. | Large. | Small. 


Pounds. | Pounds.|Pounds.] Pounds. | Pounds. 
.. (142,554,647 |4,971,198) 131,238 {18,498,212 820,729,588 |486,884,33¢ 
Seat: 126,057 ,433|4,382,765| 156,488 (20,509,433 331,729 5881483 ,013,50 
. . (132259 ,6093)4,410,407|156,558 23,558,287 |344,325,030/504,709, 
. . .|136,462,21914,654,241/172,994 31,099 ,825|350,480,900|522,869 
_ . .144,680,92015,286,325) 151,897 |38,446,2311346,544,082|535,059,40 
. .(145,781,078|8,909,572|150,910 (46,966,201 350,549 3731547 ,357,1 
. .1158,755,368/4,230,400) 138,534 [56,420,334 338,870,673|558,415,29 
. .(153,954,271)|4,808,186] 92,400 (62,116,966 $838,883,6761554,850 
. .141,854,03814,594,293} 92,374 66,699 ,013/338,448,062/551,687, 
.1154,949 262/4,118,650/104,488 |93,233,755 849,198,684601,500,35 


| 
7. 


) 6.] TOBACCO 363 


Tenth: The poetic effusions of the lovers 
of the weed are no safer guide than the ex- 
iggerated and intemperate pronouncements 
wf people who have idiosyncrasies against 
obacco and simply hate it. 

Kleventh: Those who now smoke should 
lave a thorough physical examination to de- 
ermine the condition of the heart and blood 
essels. This examination should be re- 
eated at least annually, in order to detect 
ny adverse influence on the circulation. 


REFERENCES 


l. The Toxie Factor in Tobacco, The Lancet (Londen), 
1912, I, p. 944. 


, French Department of Agriculture, Compt. Rend. Acad. 
_ de Seience, CLI, p. 23. 


Garner, W. W.: The Relation of Nicotin to the Burn- 
ing Quality of Tobacco, U. 8. Department of Agricul- 
_ ture, Bureau of Plant Industry, Bulletin No. 141, Sept. 

30, 1909, p. 15; 4 New Method for the Determination 
_ of Nicotin in Tobacco, U. S. Department of Agricul- 
ture, Bureau of Plant Industry, Bulletin No. 102, July 
6, 1907, p. 12. 


Lehmann, K. B.: Untersuchungen iiber das Tabak- 
rauchen, Miinchen, med. Wehnschr., 1908, LV, pp. 723- 
25; The Physiological Action of Tobacco Smoke, Med. 
Rec., 1908, LX XIII, pp. 738, 739. 


» The Toxie Factor in Tobacco, The Lancet (London), 
| pp. 738, 739, 1912; II, pp. 944-947 


Zhebrovsky, EH. A.: The Effect of .Tobacco Smoke Upon 

the Blood Vessels of Animals, Russky Vratch, 1907, VI, 
p. 189; 1908, VII, pp. 429-431; Med. Rec., 1908, 
LXXXTV, pp. 408, 409. 


— 


364. HOW TO LIVE [$6 


7. John, H.: Editorial, Jour. American Medical Associa 


14. 


15. 


16. 


A Wg 


18. 


tion, 1914, LXII, pp. 461-2; Ueber die Beeiwnfiussung de: 
systolischen und diastolischen Blutdrucks durch Tabak 
rauchen, Ztsehr. f. exper. Path. u. Therap., 1913, XIV 
pp. 352-365; Pawinski, J.: Ueber den Einfluss un 
missigen Rauchens (des Nikotins) auf die Gefasse unc 
das Herz, Ztsch. f. klin. Med., Berl., 1914, LXXX, pp 
284-305. 


. Pack, Frederick J.: Smoking and Football Men, Popu 


lar Seience Monthly, 1912, LX XXT, p, 336. 


. Fisher, Dr. Geo. J. and Berry, Elmer: The Physica 


Effects of Tobacco, Assoe. Press, International Com. o 
Yee, Goa. 


. Bush, Arthur D.: Tobacco Smoking and Mental Eff 


ciency, N. Y. Med. Jour., 1914, XCIX, pp. 519, 529. 


. Mayo, Wm. J.: Personal communication. : 
. Dwight, Edwin Wells: Proc. Assoc. Life Ins. Med. Dir, 


Oct., 1911, II, p. 474. 


: Favarger, ‘Heinrich: Experimentele und klinische Bei 


trége zur chronischen Tabakvergiftung, Wien. klin 
Wehnschr., 1914, XXVII, pp. 497-501; Experimenta 
and Clinical Study of Chronic Tobacco Poisoniny: Jour 
American Medical Association, 1914, LXII, p. 1764 
Pekanovits, Effects of Tobacco Smoking, Jour. Ameri 
can Medical Association, 1914, LXXII, p. 1907. i 


Bangs, L. Bolton: Some Observations on the Effects 0; 
Tobacco in Surgical Practise, Medical Record, LXXII 
March 4, 1908, pp. 421-23-51. ; 
Cannon, Aub. Binger: Effect of Nicotin Infection o1 
Adrenal Secretion, Jour. ‘Pharm. and Exper. Therap. 
1912, p. 381; Editorial, Nicotin and Adrenals, Jou i 


American Medical Association, 1912, LXIIT, p. 1287. @ 
Hare, Hobart Amory: Fiske Prize Dissertation, No 
34, p. 1884. Dixon, A. S.: Proceedings of the im, 
of Natural Sciences, Philadelphia, Nov. 11, 1884. : 
Reynolds, H. S.: Jour. American Medical Association 
May 30, 1914, LXII, p. 1723. 4 
Annual Report of the Commissioner of Internal Reve 
nue, 1917, Government Printing Office, Washington 
Dc, q 


6. TOBACCO 365 


Farnam, Henry W., Professor of Economics, Yale Uni- 
versity: Notes on the Nicotine Question, May, 1914. 
Bamberger, J.: Hygiene of Cigar Smoking, Abstr. 
Jour. American Medical Association, 1904, XLIII, p. 
706; Zur Hygienie des Rauchens, Miinchen. med. 
Wehnschr., 1904, LI, pp. 1344-1345. 

Current Comment: Some New Evidence on the Tobacco 
Question, Jour. American Medical Association, 1912, 
LIX, p. 1798. 

Editorial: The Pharmacology of Tobacco Smoke, Jour. 
American Medical Association, 1909, LIT, p. 386. 
Hditorial: The Use of Tobacco, Jour. American Medical 
Association, 1910, LX, p. 32. 

Editorial: Tobacco-Smoking and Circulation, Jour. 
American Medical Association, 1914, XLII, p. 461. 


| Hochwart, L. Von Frankl: Die Nervésen Erkrankun- 


gen der Tabakraucher, Deutsch, med. Wehnschr., 1911, 
XXXVII, pp. 2273, 2321. 

Index Catalog of the Library of the Surgeon-General’s 
Office, second series, XVIII, pp. 297-306. 

Larrabee, R. C.: Tobacco and the Heart, Abstr. Jour. 
American Medical Association, 1903, XLI, p. 50. Read 
before the Massachusetts Medical Society, June, 1903. 
Pel: Un cas de psychose tabagique, Ann. med. Chir., 
6! AB SY 1D. one yi ‘ 
Brooks, Harlow. The Tobacco Heart. Reprint from 
N. Y. Medical Journal, April 24, 1915. 

Rivers, W. H. Influence of Alcohol and other Drugs on 
Fatigue. London, Hdward Arnold, 1908, p. 113. 
Baumberger, J. P. and E. G. Martin. Fatigue and Efficiency 
of Smokers in a Strenuous Mental Occupation. Journal In- 
dustrial Hygiene, October, 1920, II, No. 6, pp. 207-214. 
Baumberger, J. P. and Edna E. Perry and BR. G. Martin. 
An Output Study of Users and Non-Users of Tobacco in a 
Strenuous Physical Occupation. Journal Industrial Hygiene, 
May, 1921, III, No. 1, pp. 1-10. 


tnfection 


Nasal 
Obstruction 


SECTION VIL 


AVOIDING COLDS 


Bacteria play a part in most colds. In 
some cases there is a general infection, with 
local symptoms, as in grippe; in others there 
is a local infection, with mixed classes of 
bacteria. It is probable that these various 
forms of bacteria are constantly present in 
the nasal secretions, but do not cause trouble 
until the local resistance or the general re. 
sistance is in some way lowered. 

In many, the susceptibility to colds is dul 
to abnormalities in the nose or throat. Nasa 
obstruction is a very common condition. Thi 
nose, like the eye, is usually an imperfec 
organ. These obstructions are often the re 
sult of adenoids in childhood, which interfer 
with the proper development of the interna 
nasal structures. Malformation of the teetl 
and dental arches in childhood are frequen 
and often neglected causes of nasal obstruc 
tion. Such malformations are caused by th 
arresting of the growth of the upper jaw am 
nasal structures. Correetion of the de 
formity of the arches often renders at 
surgery unnecessary. Sueh conditions ne 

366 | 


7.] AVOIDING COLDS 367 


nly predispose to colds, but increase their 
everity and the danger of complicating in- 
sction of the bony cavities in the skull that 
mmmunicate with the nose. They also in- 
ease the liability to involvement of the 
iddle ear and of the mastoid cells which 

re located in the skull Just behind the ear. 

he importance, therefore, of having the nose 

id throat carefully examined, and of hav- 

§ any diseased condition of the mucous 
embrane or any obstruction corrected must 
apparent. All who suffer from recurrent 

Ids should take this precaution before 

nter sets in. 

If the nasal passages are put in a healthy Peneral 
ndition, strict obedience to the rules of in- 
vidual hygiene will almost wholly prevent 

lds,| In fact, except where actual nasal de- 

ts exist, the frequency of colds is usually 

fair indication of how hygienically a per- 

1 is living. The following points need 
ecial emphasis, tho they repeat in some 

ies what has already been said in the text. 

t is a familiar fact that exposure and Skin 
lling will often produce a dold.p Thisiava: = ae 
tally due to the fact that the nerve centers 
trolling the circulation of blood in the 

1 are over-sensitive, and exhibit a sort of 
t-trigger reaction to exposure, causing a 


| 


368 HOW TO LIVE [$7 


disturbance of the circulation, and of the 
heat-regulating machinery of the body ol 
which the spongy shelf-like turbinated bones 
in the nose are an important part. ' Ski 
training, then, appears to be the, first hy 
gienic step toward establishing a Tesistanct 
to colds. 

‘Cool bathing, to a point that produces ¢ 
healthy reaction, is another important fea 
ture of skin training: 

Cold bathing, by those affected with kid 
ney trouble, is not advisable, but delicat 
individuals, who can not react well to th 
cold bath, can greatly increase their re 
sistance by graduated cool bathing per 
formed as follows: Standing in about a foo 
of hot water, one may rub the body brisk, 
with a wash-cloth wrung out of water a 
about 80 degrees F. and reduced day by da 
until it is down to 50 degrees F. Followin 
this the cold douche or affusion may b 
taken (water quickly dashed from a pitcher 
beginning at 90 degrees F. and daily red 
ing until 50 degrees F. is reached, or jus 
before the point where an agreeable reactic 0 
ceases to follow. ‘ 

(One should first aceustom himself to 
gentle draft.) : 


ht 
Otothing The wearing of loose, porous clothing, an 


$7.] AVOIDING COLDS 369 


the air bath—exercise in a cool room with- 
out clothing—are also valuable measures in 
skin training, Very heavy wraps and fur 
coats should be worn only during unusual 
exposure, as in driving or motoring. Outer 
clothing should be adapted to the changes in 
the weather, and medium-weight under- 
clothing worn throughout the winter gsea- 
son. Office-workers and others employed in- 
doors are, during the greater part of the 
Jay, living in a summer temperature. The 
wearing of heavy underclothing under such 
tonditions is debilitating to the skin and im- 
dairs the resisting power. 

* Overheated rooms should also be avoided 
or the same reason. In rooms where people 
re moving about, the temperature should 
‘ot be allowed to rise above 65 degrees. In 
rdinary offices or dwelling rooms, the tem- 
erature Should not be allowed to rise above 
8 degrees and adequate ventilation should 
e_provided. 

Living out-of-doors, especially sleeping Fresh Air 
, gives the skin exercise, and further 
2eps fresh air in the lungs) It is one of the 
xremost methods- of prevention against 
ids. Army men remark that so long as 
ley are out of doors, even if exposed to 
d weather, they almost never catch cold, 


= 


Constipation 


Overeating V 


Fatigue .; 


Nasal Toilet 


370 HOW TO LIVE [$' 


but do so often as soon as they resume liv 
ing in houses. 

Long breaths taken slowly and rhythmic 
ally, say ten at a time and ten times a day 
are helpful. 

Constipation predisposes to colds, an 
should be vigorously combatted by prope 
diet and exercise, and regular habits of at 
tention to the bowel function. 

Overeating frequently leads to nasal con 
gestion. Hat lightly, using little meat o 
other high protein foods such as fish o 
white of eggs, and thoroughly masticate th 


_ food. 


Avoiding undue fatigue will help greatl 
in preventing colds. 

The regular use of nasal douches is ne 
advisable. The mucous membrane of th 
nose is intolerant of watery solutions, an 
a chronic congested condition or even infec 
tion of air cavities in the skull can b 
brought about by the constant use of spray 
and douches. Where special conditions rer 
der it necessary, these should be used onl 
on the advice of a physician. When th 
nose is clogged with soot or dust, a ver 
gentle spray of a warm, weak solution ¢ 
salt and water, in the anterior nostrils, ma 
do no harm. Picking of the nose should b 


§7.] AVOIDING COLDS 371 


strictly avoided. This is probably a fertile 
cause of infection and is induced by a dry, 
overheated or dusty atmosphere. In blow- 
ing the nose care should be taken to close 
one nostril completely and to blow through 
the other without undue force. Otherwise, 
infection may be carried into the ear pas- 
sages or the cavities communicating with the 
nose and give rise to serious trouble. When 
suffering from a cold, gauze or cheese-cloth 
should be used instead of a handkerchief 
and burned after use. Sneeze into the 
gauze, and thus avoid spraying infection 
nto the surrounding atmosphere. 

After one has actually caught cold the 
ules above given for preventing a cold are 
n most particulars reversed. ' One should 
hen avoid drafts, variable temperature and 
ny severe ‘‘skin gymnastics. ’?, The para- 
lox, that exposure to drafts is preventive 
f colds, but is likely to add to the cold 
fter it is caught, is not more surprizing 
han the paradox that exercise keeps a man 
vell, but that when he is sick it is better to 
est in bed. 

‘After a cold has actually been contracted, 
he great effort should be to keep all parts 
f the body thoroughly and evenly warm, 
specially the feet., To accomplish this it is 


‘Emergency 
\ Treatment 
‘of Colds 


372 HOW TO LIVE sa 


often the wisest course for one who has a 
cold to remain in bed a full day at the outset. 

Medical treatment by a physician can con- 
siderably mitigate and shorten the duration 
of a cold and lessen the danger of complica- 
tions, the symptoms of which can not always 
be appreciated by the patient. ‘ 

‘Among the most effective home remedies 
for a sa are the hot foot-bath, 110-115 de- 
grees F.,'a hot drinky(e.g., hot flaxseed tea), 
\a fibxoheh purge, ine rubbing the neck and 
chest with camphorated oil. The hot foot- 
path should usually last 20 minutes, and be 
taken in a very thorough manner, the body 
enveloped in a blanket. After taking the Q 
bath, the patient should go directly to bed, 
and not move about and neutralize its goot d 
results. ‘ 

‘Another simple domestic remedy advocatec d 
in early stages of cold and even of influenza, 
is large doses of baking soda, a level tea: 
spoonful about every hour., % 

A general neutral bath not above 100_ 
below 95 degrees is very restful to the skin 
and nerves. They are not forced to cope 
with temperatures above or below that of 
the body, since the neutral bath has the san 
temperature as that of the body. One ca 
remain in such a bath even for hours, if a 


$7.) AVOIDING COLDS 373 


has the time, but in getting out, it is very 
important to be in a very warm room and 
to dress quickly. In fact, there is very con- 
siderable danger of catching cold at this 
time if great care is not taken. 

If one does not remain in bed, it is gen- 
erally safer to keep indoors. ‘The air of the 
room should be kept free from draft and 
should also be kept humidified, especially in 
winter when it is apt to be exceedingly dry. 
Hither excessive dryness or excessive 
Moisture is a strain on the mucous mem- 
brane, which is the directly diseased organ 
in the case of a cold. If the day is still and 
sunny, being out of doors, if one is well pro- 
tected from any chill, may help to get rid of 
one’s cold, but on a damp, windy day the 
chances are one will add to the cold. 

_ As to eating, it is sometimes wise to fast 
absolutely by skipping a meal or two, using 
aothing but water or water with agar-agar, 
Ir food which has bulk but little food value, 
such as green vegetables, salads, or fruit. 
[he common idea that one should ‘‘stuff a 
‘old and starve a fever’’ is most erroneous 
ind comes apparently from a misunder- 
tanding of the meaning of this adage which, 
wiginally, it would appear, was not in- 
ended in the imperative sense at all, but as 


374 HOW TO LIVE [$ 7. 


follows: ‘‘If you bin a cold, you will have 
to starve a fever.’ 

It should be added that whisky and héave 
doses of quinine are distinctly deleterious 
and should be avoided; as should all quack 
remedies and catarrh cures; there are more 
effective remedies which carry no possibili- 
ties of harm. | 

When one is getting over a cold it is a 
good time to resolve to avoid catching colds 
altogether, which for the average person 
can be substantially accomplished by follow- 
ing the above suggestions. The tax on one’s 
time thus required is far less than the tax 
required by the colds themselves. The 
authors of this book know of persons who 
have scarcely lost a day’s work from colds 
or other ailments for decades at a time 
simply by using a little self-control and 
common sense at critical times. : 

Studies connected with the epidemics af 
measles and pneumonia at the cantonments 
during the mobilization of our troops and 
further studies in connection with the terrible 
epidemic of Spanish influenza have served to 
emphasize the fact that respiratory trouble: 


through close contact with infected indi- 
viduals. 


§7.] AVOIDING COLDS 375 


There is no proof that these various types 
of organisms that are present in influenza and 
its complications are borne any great dis- 
tance through the air. Such organisms do 
not long survive in air and sunlight. They 
must have a culture medium in which to exist 
and this is found in the air passages of human 
beings. 

Influenza and pneumonia are crowd dis- 
eases. They are conveyed largely by the 
spraying of the secretion in coughing, sneez- 
ing, spitting and talking.) During the autumn 
and winter months, people who are infected 
or in any way lowered in health, should avoid 
crowds, and those who are affected by colds 
or coughs should avoid sneezing or coughing 
in such a way as to convey infection. Sputum 
cups or gauze should be used for sputum and 
subsequently burned. ‘A sneeze should al- 
ways be caught in a handkerchief or some 
other receptacle. The habit of talking into 
people’s faces should be strictly avoided. | 
‘Tn cases of acute illness with symptoms of 
grippe or pneumonia or other respiratory 
affection, the patient should be isolated and 
meated as having a communicable diseasel 
[t is well for the attendants in such cases to 
Wear gauze masks made by tying several 


376 HOW TO LIVE. C$ 7. 


thicknesses of gauze over the nose and 
mouth. 

Preventive inoculation for certain types of 
pneumonia is regarded as having consider- 
able protective value. Preventive inocula- 
tion with mixed vaccines for influenza and 
pneumonia is still in the experimental stage 
but is regarded by leading authorities as hav- 
ing some protective value. 

There are, however, no magic cur ae 
specific remedies for these troubles. ‘The 
most effective protection is to build up the 
general health to a high point of resistance 
and the observance of the laws of winter 
hygiene/such as outlined in this chapter with 
the special considerations as to the avoidance 
of crowds and of exposure to these spray- 
borne diseases. 

Hay fever—It is now generally believed 
that so-called ‘‘Hay Fever,’’ ‘‘Rose Cold,’’ 
ete., is due to a condition of sensitization to 
certain forms of protein found in the pollen 
of certain plants and in horse dandruff and 
other substances. 

Obseure forms of asthma may be due t 
sensitization to such substances and eravg 
disturbance is sometimes caused by the pro- 
tein of shell-fish. It is desirable to ascer: 


7. AVOIDING COLDS 317 


uin by certain tests the kind of protein to 
hich one is sensitized. 

Desensitization can then often be accom- 
lished by vaccination or a complete avoid- 
nce of such foods or pollen may be at- 
mpted. 


SECTION VIII 


SIGNS OF INCREASE IN THE CHRONI 
ORGANIC DISEASES 


Tr fact that in the United States the ge 
eral death-rate has steadily fallen for tl 
past several decades, a phenomenon con 
mon to all civilized countries, is accepted k 
many as evidence of a steady gain in N 
tional Vitality. That there has been a gai 
in vitality in the younger age groups is w 
questionably true, but this gain has serve 
to mask a loss in vitality at the older ag 
periods. 

This latter phenomenon, a rising mortali 
in elderly life, is something almost peculi 
to the United States. It is not exhibited : 
the mortality statistics of the leading Eur 
pean countries. In those countries the fe 
in the death-rate has not been due solely 7 
a reduction of mortality in imfancy al 
early adult life through the conquest of di 
eases of children, tuberculosis and oth 
communicable diseases. England and Wale 
Denmark, Norway, Sweden and Pruss 
show improved mortality at every aj 
period. 


378 


8. ] ORGANIC DISEASES 379 


The charts in this section show the trend 
f mortality in the two great classes of dis- 
ases: the communicable, which affect more 
uphatically the young ieee, and the chronic 
r regressive class of diseases, those affect- 
ie the heart, blood vessels and kidneys, 
hich affect chiefly those in middle life and 
ld age. 

It seems evident that unless this increased 
ortality is due to some unknown biologic 
fiuence or to the amalgamation of the 
arious races that constitute our popula- 
on, it must be ascribed, in a broad sense, 
) lack of adaptation to our rapidly develop- 
ig civilization. | 


| 
| DEATH RATE PER 10,000 LIVING 
| HEART—BLOOD VESSELS—KIDNEYS 


ENGLAND AND WALES U.S. REGISTRATION AREA 


i 30? 


: ia 26. 
| 
; 


1890 1900 1910 1914} 1890 1900 1910 1915 


380 HOW TO LIVE [s 


Whether or not there is one princip: 
cause that determines the unfavorable tren 
of mortality in this country as compared 1 
other civilized nations has not yet been co! 
clusively shown. ' 

The chart on page 379 shows that in tk 
United States registration area, the mortalit 
from diseases of the heart, blood vessels an 
kidneys increased 41 per cent. during tl 
period 1890-1910, while in England an 
Wales during this period there was a d 
crease in the mortality from these maladies 


DEATH RATE PER 10,000 LIVING 


1 
TYPHOID FEVER AND TUBERCULOSIS OF LUNGS © 
U. S. Registration Area 


TYPHOID FEVER TUBERCULOSIS OF LUNGS 
245 


1890 1900 1910 1915 1890 1900 1910 1915. 
Percentage of Decrease '73. | Percentage of Decrease 50.'. 


* Since 1910 there is evident a rather sharp rise in Britl 
mortality from these diseases. ‘There is still evident, howevt 
a lowered general mortality at each age period of life in t 
1910-1914 quinquennium as compared with 1905-1910. As figul 
later than 1914 included the civil population only, and not # 
millions of able-bodied men formally included in the populatie 
but withdrawn for military service, they do not afford a val 
basis for comparison. q 


J ORGANIC DISEASES 381 


Another disease apparently heavily on the 
crease in all civilized countries is cancer. 
The chart on page 380 shows the sharp 
wnward trend of the most important com- 
unicable diseases. Progress in medical and 
nitary science and the development of 
mmunity hygiene must receive the credit. 
is in vivid contrast with the chart on page 
9 showing the upward movement of mor- 
lity in the chronic organic diseases of heart, 
0d-vessels, and kidneys. 


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MORTALITY. 383 


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9.] 


MORTALITY 385 


EATH RATES PER 1000 OF POPULATION CLASSIFIED BY 
SEX, AGE, AND GENERAL NATIVITY, NEW YORK 


STATE: 1900 AND 1910 * 


MALE 


Foreign 


Born White. Colored. 


(3) 

P od. 

1900 1910 1900 1910 

Death | Death |} Death | Death 

Rate, Rate. Rate. Rate. 
lages... ‘ é 20.6 i : 26.5 
ader1.. % .9 166.6 104.6 x 313.2 
ie) tye anes 3 5 31.6 21.7 0 46.6 
Beer ie sae : .0 5.8 3.4 7.4 
| oe ° .o 2.5 2.5 ° Tal 
-19.... 9 4.9 4.3 11.3 
22 . .9 6.8 5.2 f 11.2 
—-29.... A 5 7.9 5.6 a 11.8 
“34.... x .6 9.3 6.9 : 19.6 
=39.... .3 1262. 9.8 3 19.8 
44.2... , AA 15.0 Tne ) 23.9 
-49.... r .6 19.8 aes F 28.7 
~54.... - .6 26.0 23.6 3 32.4 
-59 .... s .0 34.3 35.4 ‘ 45.3 
-64.... 4 43.4 46.9 4 57.4 
-69.... . .5 61.9 65.6 : 76.5 
| Sea ; .3 82.21" 85.2 - COd 
“79.... r st | 119.4 Vib ST : 130.6 
B4.... b .9 182.4 190.7 z 163.5. 
89.... 2 246.0 239.0 243.3 ; 183.7 
& over. i 9 351.0 367.6 ‘ 263.2 
tere 


‘Walter F. Willcox, Special Report on Vital Statistics, 33d 
iam report, State Department of Health, State of New York, 


386 HOW TO LIVE [69 


FEMALE 


Native White. 


@ 
Period. B 
1900 1910 1900 1910 1900 1910 
Death | Death || Death | Death Death 
Rate. i 
All ages. 6.1 4 19.7 16.2 24:7 21.7 
Under 1 149.7 Ke A 160.1 92.0 335.6 265. 
1-4...... 21.0 io .5 18.6 49.6 
5-9. ..... 4.8 8 .O 9 10.1 
10-14... 2.9 3 ay 4 12.3 
15-19 4.5 Re 6 FQ 8.8 
20-24... 6.8 9 .8 .O Ff 8.8 
25-29.. 8.1 Ay .6 3 10.1 
30-34.... 8.9 .O aes .6 12.4 
35-39.... .3 7 .O 9 15.1 
40-44.... 10.1 .6 3 9 19.7 
45-49. 12.4 "A a) .5 19.1 
50-54. 14.9 .O .2 wl 25.4 
55-59. 19.4 .8 oO .8 39.3 
4 25.4 5 2 .O 52.2 
9. 38.2 Ni 6 .O 4 62.0 
70-74. 58.7 5 po} 2 86.3 
75-79. 93.4 6.0 5 .O 110.7 
80-84. 148.7 7 5 Abe. 136.8 
85-89....| 224.2 9 9 ee f 117.6 
90 & over.| 326.4 .O .O .5 183.3 


The tables on this and the preceding pagt 
show the same general trend of voaauent 
New York State that is exhibited in the Reg 
istration States generally and wherever re 


aS 


liable statistics are obtainable. It will b 
noted, however, that there is little change i 
the mortality rate among women until ag 
sixty, when a decidedly increased mortalif 
rate is shown comparing 1910 with 1900. 

will also be noted that this unfavorabl 
trend in mortality in later life is manifeste 
among native whites, foreign born ar 
cvlored citizens alike. 


9.) MORTALITY 387 


COMPARISON OF EXPECTATIONS OF LIFE, NEW YORK CITy; 
ENGLAND AND WALES, AND LONDON 


EN ag London * 
Ages 1910-1912. 1911-1912, 


Males | Females 


eeeen 
. eaoeeeseeseesneees 


) 

) 

1 Dae TEAR ag Ree a e@eeesv eee 
) 

) 


0060 bd tO mY Od STIR CO 


‘The above tables show, both among males and females, that the expectation 


life is greater at every age period in England and Wales and in London than 
| New York. 


* Peppa to the Seventy-Fifth Annual Report of the Registrar-General of 
rths, Deaths and Marriages in England and Wales. Part I-—Life Tables, pp. 


{Annual Report, Department of Health, City of New York, 1912, pp. 176-177. 


DEATH RATE PER 1000 IN PRUSSIA BY AGE GROUPS 
1875-80 To 1901-1910 


1901-1910.t 


Males | Females 


oe 71.8 69.1 $2 68. 58.0 55.5 45.3 43.1 
Bes os 37.1 36.1 .3 34. 24.7 23.38 16.5 16.0 
sec 22.2 o® Were 8 20. 14.2 13.9 8.9 8.38 
O.. 9.3 9.2 8.8 9. §.9 ONL 4.2 4.4 
“15. 3.9 4.3 3.8 4. 2.9 3.3 2.4 2.7 
-20. 5.1 4.6 4.8 4., 4.3 3.8 4.0 3.6 
-25. views 6.3 7.0 5. 6.0 §.1 5.2 4.6 
-30. 8.6 8.2 ie 7. 6.1 6.1 5.3 5.5 
-40, 10.9 10.3 fj] 10.6 9. 8.3 7.9 7.0 6.7 
50.|> 16.7 12.3 16.3 1. 14.3 10.0 12.5 8.6 
Continued on next page. 


388 HOW TO LIVE 188 


DEATH RATE PER 1000 IN PRUSSIA BY AGE GROUPS—Continued. 
1875-80 To 1901-1910 3 


xs 


1881-1890.* 


1875~-1880.* 1901-1910.t | 


1891-1900.* 


Femal : 1 


50-60.| 27.6 | 20.7 16.0 | 
60-70 .| 53.0 | 46.3 37.4. 
70-80 .| 113.3 | 106.2 102.0 


and i 
over.| 236.4 227.2 ; 233 «ll 223.3 214.4 | 202.6 


Note that in both sexes there was a steady and substantial decline in the deat 
rate at all age periods of life after 1875. i 


. peel Statistisches Bureau in Berlin Preussische Statistik. Hft. 184, p. iv 
., Berlin. . 
- +Zeiischrifaides Kéniglich Preussichen Statistichen Landesamts, Berlin, 1912, p. 


i] MORTALITY 389 


JATE RATE IN SWEDEN BY AGE PERIODS, 1816 TO 1910 
| Men 
ge 1816-40) 1841—50/}1851—60/)1861—70 1881-90} 1891—1900/1901—-1910 


| ee 


5 57.3 | 52.55 | 55.52 54.3 | 41.68 35.87 28 .04 
10 7.9 Sle the .05 9.2 7.73 5.87 4.03 
15 4.6 4.50 5.70 4.4 3.89 3.43 2.92 
20 5.5 4.30 5.65 4.8 4.52 4.66 4.57 
25 a8 6.94 ae 6.8 6.53 6.69 6.45 
30 wg 8.03 8.36 tos 6.72 6 .60 6.19 
35 11.6 9.73 9.87 8.1 6.81 6.70 6.04 
40 13.6 | 12.44 | 11.71 9.7 7.70 renys 6.63 
45 16.7 | 15.42 | 14.69 12.0 9.43 8.77 8.04 
50 21.2 | 18.85 | 18.36 15.1 | 11.54 10.68 9.89 
55 27.0 | 24.60 | 23.54 19.8 | 14.56 13.66 12,80 
60 34.2 | 31.15 | 30.28 26.8 | 19.73 18.47 16.97 
65 45.5 | 41.30 | 41.21 38.4 | 27.70 25.89 24.15 
79 64.0 | 64.33 | 58.51 55.1 | 40.96 39.03 35.88 
75 96.2 | 90.66 | 89.44 82.7 | 64.31 60.18 56.08 
30 | 136.3 |136.87 133.44 | 125.7 |102.71 99 .04 91.18 
85 | 204.9 |222.46 |192.44 | 187.1 |164.77 | 161.53 146.88 
90 | 293.7 1328.53 {292.09 | 285.6 1247.45 | 245.24 228.45 


—eoooee——e—eeeeeeeeeee eee ee | | 


.89 | 48.97 48.8 | 37.07 31.58 24.24 


5 | 50.8 | 45 
10 7.41 7.32] 10.28 8.6] 7.59 5.94. 4.05 
5 4.51 4.30] 5.22 4.1 12 3.78 3.39 
20 5.1] 4.75 | 5.19 4.4] 4.54 4.75 4.73 
25 6.4] 5.63] 5. 5.4] 5.29 5.72 5.55 
30 7.91 6.37 | 6.83 6.1] 6.07 6.12 5.99 
35 OSes 1! S38 7.1] 6.61 6.52 6.13 
to} 10.8] 9.56 | 10.03 8.4] 7.45 7.19 6.69 
t | 12.6.) 11.30 | 11.55 9.9 | 8.17 7.86 7.23 
fO | 15.1 | 12.54 | 13.13 | 11.2{ 9.02 8.56 8.24 
1 | 18.9] 16.99 | 17.08 |] 14.6] 11.19 | 10.88 10.10 
10 | 25.7 | 22.97 | 23.49 | 20.6 | 15.33 |. 14.22 13.51 
5 37.2 | 32.90 | 34.49 | 30.8 | 22.81] 21.13 19.46 
0} 55.1 | 52.87 | 51.63 | 46.4 | 35.59 | 33.40 30.23 

84.4 | 80.12 | 79.97 | 70.4 | 56.20 | 54.03 49 .30 
0 | 120.9 /122.86 |120.05 | 110.2 | 89.59 | 88.29 82.32 
5 | 180.3 |193.20 |172.17 | 169.3 |141.19 | 140.79 | 133.61 
O | 269.1 {292.97 [253.40 | 252.5 (216.78 | 217.20 | 205.47 


ote the improvement in the death rate at every age periog 
ife during the past century. This disposes of the theory that 
aving of mortality in the earlier age periods must be re- 
ed in an increasing mortality at middle life and later. 
ie males the death rate at ages 0-5 in 1901 to 1910 as 
pared to 1816 to 1840 is reduced one-half; yet during 
, Same period the death rate at ages 50-55 was also reduced 
t one-half. 

hese figures were derived from Swedish Official Statistics,— 
tality of Life Extension Tables for the Decennium 1901- 
) of the Royal Central Bureau of Statistics, Report to the 
z, Stockholm, 1916. 


— 


390 HOW TO LIVE [8 9 


ic] 


DEATH RATE PER 1,000 AT VARIOUS AGES OF WHITE 
MALES, CITIES AND RURAL DISTRICTS j 


ORIGINAL REGISTRATION STATES 
Derived from U. S. Census Life Tables 1910 | 
ey ee, Re : 


‘8-- 


DEATH RATE PER 1000 


Bn Ue: ae ae” a Wa Te 


—— WHITE MALES RURAL MEDIAN AGE AT DEATH 66 


¥ 


—-- =  «'  GITIES =! a a ee SB 


$9.) MORTALITY 391 


DEATH RATE PER 1,000 AT VARIOUS AGES OF WHITE 


FEMALES, CITIES AND RURAL DISTRICTS 
ORIGINAL RUGISTRATION STATES 
Derived from U. S. Census Life Tables 1910 


100 10 AGES, 


— WHITE FEMALES RURAL MEDIAN AGE AT DEATH 68 
—- - ‘CITIES rise iu Mune BE 


392 HOW TO LIVE [6 8. 
DEATH RATE PER 1,000 LIVING AT VARIOUS AGES a 
U. S. Census Life Tables 1910 


DEATH-RATH 
WHITE MaLES-——CITIES 


69. 137. 245. 386. 585. Death-Rate 


ee 


70 80 90 100 106 Ages. 


These charts show how astonishin 
rapid is the loss of vitality after age 1 
among males; in the cities, for example, the 
death-rate at 40 is more than double wh at 
it is at 20. ! j j 

This increase in the death-rate with ad 
vancing years is not in accordance with a 
natural law but the result of various fact 
susceptible of important modificati 


While a certain amount of increase mM 


$9.) MORTALITY 393 


always obtain, nevertheless, science can do 
much to check the waste of vitality and espe- 
cially that due to the increase of the chronic 
diseases which figure so prominently in the 
death-rate at middle life. 

The rational method of attack on these 
diseases lies in periodic physical examina- 
tions and in the practise of personal hy- 
giene after the particular needs of the in- 
dividuals are thus ascertained. The chief 
factors in causing chronic diseases are the 
following, and a knowledge of these causes 
plainly points the way to their control, and 
to the application of the principles set forth 
in this book. 


vauses of Chronic Disease, Premature Break- 
down and Premature Death 


Heredity Mental inactivity 
Infections Physical inactivity 
Poisons. Too much food 
Mental strain: Too little food 
Physical strain Badly balanced diet 


Accidents, injury 
Some Current Views as to the Trend of 
American Mortality 
The position that the Institute and others 
ave taken with regard to the increase in 
aortality from chronic organic diseases and 


Ve 


: 
394 HOW TO LIVE Is 
the reflection of these conditions shown i 
the increased mortality at middle life an 
later in this country has, of course, been : 
subject of some controversy in statistic 
circles. The weight of medical judgmen' 
may be said to be wholly in favor of the In 
stitute’s interpretation of the evidence it ha; 
presented. | 
A. number of statisticians accustomed ti 
be skeptical with regard to any importan 
generalization of this character, especialls 
when based on United States Census data 
have rather strongly assailed the views ex 
prest by the Institute and its adherents. 
The authors have held the view tha 
modern mortality, that is the mortality o: 
the past ten or fifteen years, as compared t 
earlier periods, was less favorable at thi 
middle ages of life and later. Any com 
parison with earlier records is, of course, t¢ 
some extent hazardous because of the un 
satisfactory character of earlier records, ye 
by checking these earlier records in various 
ways, a certain trend of mortality can hb 
discerned. : 
The chief criticism directed to the evi 
dence presented by the Institute and other: 
has been that the change in the classifica 
tion of diseases during the past ten or fifteer 


59] MORTALITY 395 


years accounts largely for the apparent in- 
srease in the death-rate from these organic 
roubles. No evidence has yet been pre- 
jented justifying such a thesis. By classify- 
mg the organic diseases in one group the 
thanges in elassification have been con- 
ined largely to that group and it is not 
dossible, even by the most critical and con- 
lervative adjustment based upon these 
thanges, to wipe out the increase in the 
nortality from these diseases shown by the 
ensus records even in the short period of 
ime from 1900 to 1915. 

One must still be cautious not to draw de- 
luctions as to the trend of the general death- 
ate from the analysis of separate statistics 
howing the death-rate from apoplexy, 
sright’s disease and heart disease, as some 
ave done. There is only one safe and con- 
istent way to study this problem and that 
3 to group all these organic diseases into 
ne class and follow them back through the 
ecords. 

We have shown in the preceding section 
1e results of such an investigation. 

_As there stated, the fact that this increase 
} numerically small when compared to the 
90,000,000 lives in our population, does not 
amp it as negligible or unimportant. 


ae wi catia 


396 HOW TO LIVE 3 (sa 


When contrasted with the heavy gains in 
vitality shown in England and Wales and 
other foreign countries not only at the. 
earlier ages but at the later ages of life, 
this numerically small increase is found to 
be in a relative sense so important as to 
justify the claim that it is to a certain de-| 
gree menacing; that is, this numerically 
slight loss is in such marked contrast to the 
mortality gains in England and Wales that, 
it suggests the existence of a peculiar in- 
fluence which should be sought for and cont 
batted. | 


PERCENTAGE OF DECREASE IN DEATH RATE AT 
VARIOUS AGE PERIODS IN BNGLAND AND 


a me ON 


WALES, 1900-1914 q 
Ages..... 0-5 5-10 10-15 15-20 2025 25-35 


PHN 38 19 12 16 26 29% 
Apes 35-45 46°55. SEGG... OTS 5). ee-Bh 1) See 
oe a OT 16 14 14 9 1.7% 


1915 is not included here because of the 
withdrawal from the population of the men 
of military age and the inevitable disturb? 
ance of the age constitution, making com 
parison with earlier figures inadvisable. | 

Another point raised by people who have 
not critically studied these problems in all 
their relationships, is the possibility of the 
preservation of the unfit in infancy and. 
youth increasing the death-rate in later 


§ 9.) MORTALITY 397 


life. Some forget to take into considera- 
tion the fact that the fit as well as the unfit 
have been benefited and their death-rate im- 
proved by the advance in modern science. 
There has not yet been time in the United 
States for the reduction of the death-rate 
from communicable diseases to show itself 
in an increase later, the increase which we 
lay to the fault of the chronic diseases. 

Finally, in Sweden, where the death-rate 
has been materially eut down at all ages 
and where there must necessarily have been 
4 considerable saving among the unfit, no 
such influence is revealed. 

Another interpretation of the reason for 
the increase in the organic diseases and in 
he death-rate at age periods of later life is, 
hat certain races represented in the addi- 
ions to our population in recent years by 
mmigration have a high mortality from 
hese organic diseases. While such investi- 
‘ations have not covered the entire country, 
hey are important and suggest that such a 
actor is probably partially responsible for 
acreasing the death-rate from these dis- 
ases and at the later periods of life, but 
aat it is wholly or chiefly responsible for 
iis increase is a theory not supported by a 
‘ose investigation of the facts. 


398 HOW TO LIVE [$ 


We have never promulgated the view ths 
this increasing mortality had attaimed tk 
degree of an immediate national menac 
but we have temperately presented the ev 
dence and interpreted it as indicating 
danger for the future which should t 
guarded against. There is no possible di 
pute as to the existence of widespread co: 
ditions of. impairment which should be co: 
rected. 


Influence of the War on Problems of Nation: 
Vitality 

The war has, of necessity, as pointed o1 
by Mr. Taft in the foreword of this boo 
concentrated attention on the subject of n: 
tional vitality. The easy-going attitude « 
the people characteristic of peace, when v 
are not called to measure our strengt 
against that of another nation, has give 
way to a stern and practical een 
of our physical assets. 

The first direct lesson was derived fro: 
the draft examinations. The following tab 
appears in the second report of the Provo: 
Marshal General, February, 1919: 


Per Ce 
Percentage of rejections by local boards in 1917... 29. 
Percentage in 1918, groups B, C, D [Table 49]...... 29. 
Percentage of camp rejections of local board accept- 


ances, LOL . aii iis wat 5 5 Dein sGhligig w aieeinrere nie <tsie 7 
Percentage in 1918 [Table 56]....... Ct oeceerereee 8. 


i 


em 


(9. MORTALITY 399 


It will be noted that approximately one- 
third of the total number examined in the sec- 
md draft were declined for active service for 
dhysical reasons. Examinations in the U.S. 
Navy and Marine Corps are even more em- 
jhatic in their testimony as to the degree of 
yhysical impairment that exists in the popula- 
ion. It must be remembered that even under 
he operation of the first draft many men were 
ecepted with gonorrhea, syphilis, and other 
mpairments, and treated at the cantonments. 
Ywing to the modification of the regulations 
md the acceptance of other classes with 
emediable impairments, and the acceptance 
f a considerable number for limited military 
ervice, the rejections in later drafts fell to 
O percent. This, of course, did not affect the 
etual conditions as regards the underlying 
atio or physical impairment. 

One of the authors, acting for a committee 
Fthe Medical Section of the Council of Na- 
onal Defense, made an investigation of a 
umber of draft boards in order to ascertain 
le proportion of each type of impairment. 
he following analysis shows the result of this 
ivestigation. It squares so closely with the 
rovost Marshal General’s report as regards 
ital percentage of rejections, that the figures 
ay be accepted as approximately reflecting 


400 HOW TO LIVE [$ 9. 


average conditions found throughout the 
country in all draft boards. The final report 
of the Surgeon General gives 28% as dis- 
qualified, but these are adjusted figures de- 
rived from the application of mathematical 
formulas and certainly do not reveal the full 
ratio of important physical impairment. 


VABLE 1.—ANALYSIS OF SEVEN LOCAL BOARDS IN 
DETROIT, BROOKLYN AND NEW YORK 


Percentagt 
of Those 
Number Hxamined 
Number of men called. .......2.50).. 8,875 Ses 
Number .of men examined......... 7,641 adie 
Number of men discharged for phys- 
i¢al) TEASONS 04 Ww sieks She wie imeem 2,232 29 
Prominent Causes of Rejection: 
Defective eyes ioe Walshe erameaienens 462 6 
Defective!) Feet. oe eee ae 366 4.8 
TINGE WEL E 6 si aleic elie! sino allece Geteten eterna 350 4.6 > 
Pern be oe ier a ak Oe eo Cate eet 223 2.9 
Heart defect........-.-- LS 184 2.4 
Hefective: Feee ia. 0 WM ns Riss whens 180 2.3 
Injured or amputated limbs....... 169 2.2 
Har defeat ae se i eke siefaleraitana 88 1.2 
Tuberculosis of lungs........2-+6.% TT AY 
Tuberculosis of joints.........-+. 2 oe 
Undersize es eo Me ae oe aan eee ane 53 Age 
Genito-urinary, bladder, etc........ 3F AD) 
Wa TICOSEG: VEINS eo) e ocala otk eels > etetereus 30 4 
Overweight ......0-eeececesences oe 4 
Sy PDUs os eile ele whee ele Slates = Clete G winne 82 4 
VARICOCELE eee ee See iel cele e ew lausletie 28 455 
Deformity of trunk........----+--+ 38 5 
Asthma, bronchitis, etc........++- 21, ie 
Mental and insane........-++--+. 14 om ie 
Debility and poor physique.......- 16 oy 
Miscellaneous injuries .........-- 15 2 4 
Hemorrhoids ......--- PaO AS PE ei 13 2) 8 
Kidney disease ....----- se eceeres 10 Li a 
Rheumatism ....--- seen eee eees 8 oh 
Miscellaneous defectS .......-+-.--- 7 BSF 
Bpilepsy ....c..- cece weet cece wees 7 PS 
Wistula) isis aie DUA a eal esos ecg amps 5 .06 — 
Alcoholism: sc. 6-6' 0:6 6 oie wi vie 09 toes ce 4 .05 
Hydrocele ..cc cee c ence cece rwree 4 .05 
Diabetes crccccececccecscs cove ce 4 05 


§9.] MORTALITY | 


GOlteR fs os PRA ata leteca bs ure tat ee 
PPPOP ARN terns ye 1. fees, Lora: 
OE SOT ean SRS 
Liver and gallbladder............ 
TS SIRE a SI ge een nae 


mb 0202 02 PR OO 


MARRERO Sey ee oi. ot. 


401 


-08 
.08 
05 
.04 
04 
.04 
.02 
-O1 


In support of these figures we have 
the record of the United States Navy and 
Marine Corps where more rigid standards 


(NALYSIS OF PHYSICAL CA 


vere applied than in the National Army. 


USES FOR REJECTION FOR 


MILITARY SERVICH, U. S. NAVY AND MARINE 


CORPS, 1916 (Report of Surgeon-General) 


Number 
Number of applicants............. 113,932 
Number of men examined......... 82,592 
Number of men rejected for all 
SCPE CD iot ofa alae eet iis oes oi skola alec ahonc 51,167 
auses of Rejection: 
MOVES e wists BONN es Bela far Satu aca'e ths bey 9,452 
RPM WOE Maan Gh eke ge ol. otek & 5,397 
i any hie et) a a aie at a 5,028 
MIOTORTAVO TeOtR a on 4,878 
VTE TEU a aE ae ale ra 3,000 
Varicocele or varicose veins....... 8,105 
Pieattoattections., 5 .6...4... see 2,802 
PUMe RM UNEHIOP STi ono Gd Rie ace es <a 2,124 
BOE POE IOUG copie o 5 Wai’ S fe oie @bcame « 1,633 
va) RT ale Aa en a 1,376 
Genito-urinary-venereal ........... 1,347 
Hernia or tendency to............ 1,312 
So LE OES ni a a ae 1,094 
Height and weight, under......... 921 
Tuberculosis or suspects.......... 909 
MEP MOLPMOA eS ORI) So cm Cis tboidy cs J ohelc gs 896 
monsillar conditions... 2. .0.. 56. 588 
Genito-urinary, non-venereal....... 548 
Nasal abnormalities.............. 476 
PDP S\CONGITIONBS. i. wi tle da lerew'a oes 0 381 
Meeintal Gisorders. |... 6 vce bee cae s 302 
' Goiter or tendency to.......... oe 294 
Defective speech........ceerseces 132 


Miscellaneous causes...... ed Ape 2,820 


Per Cent. 


o> 
bo 


fund 
BRR ERR RENNIN ORD DE 


PARISH HWOAANSORHHWOOMM 
ADWO o 


402 HOW TO LIVE [9 


Further confirmation is found in the 
analysis of the examinations by the Life Ex- 
tension Institute of many thousands of sup- 
posedly healthy people taken at their work. 
ANALYSIS OF TYPICAL INDUSTRIAL, COMMERCIAL AND 

INSURANCE GROUPS i 
(Figures derived from more than 10,000 cases) 


Industrial Commercial Life Ins. 
Men Women Men Women ’ 
Av. Age Av.Age Av.Age Av.Age Av. Age 
34 25 26 26 ST a 
No physical impairment— 


reported—no modification % Jo To To To \ 
of living habits’ re- i 
GULCH (i ciake ete ie sole 0 0 0 0 0 4 


Slight physical impairment 
or defect requiring ob- 
servation or hygienic : 
guidance: Ho is o's 10 23 10 12 6. 

Moderate physical im- 
pairment or defect re- 
quiring some form of 
hygienic guidance or 
minor medical, dental or : 
surgical treatment...... 41 54 52 58 63 — 

Moderate physical impair- ee 
ment or defect, medical 
supervision or treatment 
advised in addition to 
hygienic guidance...... 35 19 27 21 215 

Advanced physical impair- B 
ment or defect requiring 
systematic medical super- a 
vision or treatment..... 9 4 9 9 Te 

Serious physical impair- i 
ment or defect urgently 
demanding immediate at- _ q 
EQHELON 8 bin cs oie al eo wi sive 5 6 2 0 37 


The lesson from these figures is that ther 
is a tremendous opportunity confronting 
those who have it in their power to guid 
and govern the people. 


§9.] MORTALITY 403 


We had the national vitality required te 

win the war, but foolish optimism and na- 
tional self-sufficiency is almost as menacing 
as timidity, discouragement and needless ap- 
prehension. We must bravely face our 
weakness and resolve to overcome it. 
This means that we must reduce the 60 
per cent. of preventable defects in the com- 
ing generation. We must individually and 
collectively apply the knowledge and the 
suggestions gained from this costly war in 
sompensating, so far as may be, the damage 
wrought throughout the world. 

A circular of instruction has been pre- 
pared by the Life Extension Institute stat- 
ng the significance of the principal impair- 
ments that disqualify for military service 
and appealing to the patriotism of the re- 
jected registrant to remedy or at least im- 
Irove his condition as far as_ possible 
hhrough proper hygiene or medical treat- 
nent. 

This circular was placed in the draft boards 
yy the Institute under the authority of the 
Jnited States Public Health Service for dis- 
ribution by the draft examiners to the men 
ejected for active military service. 

It is hoped that knowledge of this nature, 
vhich was widely disseminated throughout 


404 HOW TO LIVE [9 : 


the country in connection with the draft, a 
matter upon which the minds of most families 
were focused, will have an important educa- 
tional effect and stimulate the latter to health 
activities along the lines of prevention which 
will outweigh in value even the direct effect 
upon the registrants who received thes 
pamphlets. : 

Perhaps we can bring home to the aver: 
age mind the appalling losses of peace by 
contrasting them with those of war. 


i al a el a Sf 


Losses in Peace 


In a bulletin issued by the Illinois Life 
Insurance Company the following ae 
is made: | 

‘“The soldier’s chances of surviving al 
entire year’s war service are better than 
those of a young man of 20 surviving to 32 
in time of peace; better than the chance the 
civilian of 25 has of reaching 36, or that the 
civilian of 30 will reach 41, or that the 
civilian of 35 will reach 45, or that one ol 
45 will reach 52, or that one of 50 will reach 
56, or that one of 55 will reach 60, or that 
one of 60 will reach 63.”’ | 

We feel a well-grounded apprehension 
regarding our friends and relatives on the 
fighting line, but have we in times of peace 


§ 9.) MORTALITY 405 


felt any real doubt as to the ability, for ex- 
ample, of a son of 25 to attain the age of 
30? Do we now feel any doubt as to the 
ability of a father at 60, well and healthy, 
to attain the age of 63? 

These figures show us how heavy is the 
needless loss, and how failure to train and 
watch the human body is responsible for 
she peace loss in health and vitality. There 
S$ a daily battle going on with the forces 
and agencies that menace us in our environ- 
nent. The horrors of military struggle 
lave revealed the losses we are sustaining 
‘rom this warfare. There are signs that we 
ill profit by this knowledge. The Govern- 
nent can do much, but in the final analysis it 
ests with the individual to apply the lessons 
et forth in this book, i.c., periodic health ex- 
minations, not once in a lifetime, but yearly ; 
pplication of the rules of hygiene based on 
he facts revealed by such examination; 
vedical treatment if necessary, likewise 
irected with precision toward the correction 
f all defects and not to the mere alleviation 
[ special symptoms or derangements. 
| In Great Britain only 36% of men of mili- 
wy age qualified for active service, showing 
ie need for this corrective work among civi- 
zed peoples. 


4.06 HOW TO LIVE [$9 
Losses in War 


Mr. Lawrence Cathles in an able pape! 
read before the North Texas Underwriters 
Association, Dallas, April 18, 1918, has pre 
sented the following studies pointing ou 
that great caution must be observed in esti 
mating real war losses by exceptional in 
stances of carnage: 

‘“We have all heard of the eighteen sur 
vivors of the original Princess Pat Regi 
ment of Canada, and the three F rence! 
officers who now survive in active servic 
out of sixty commissioned in one regimen 
during the early days of the war. Statistic 
show that out of the first division of Cana 
dian troops consisting of about 22,500 mer 
the death-rate during the ten months o 
actual service in the trenches was 120 pe 
1,000 for officers and 90 per 1,000 for non 
commissioned officers and men; but thes 
figures are as little to be relied upon i 
estimating the average death-rate as th 
figures given me just the other day by 
Dallas man now in France who stated tha 
out of 140 men in his company there wer 
90 casualties in one action which apparent! 
lasted for only a few hours. 

‘‘Recent figures given in the Congres 
sional Record indicate the following deatl 


$9] MORTALITY 407 


rates for the first three years of the present 
war: 


reap DTacain. 2, 05 sss. 5k 33 per 1000 per annum 
PEORGNIR ees oC ek ees 50m ss ey ae “ 
PTT: Ce SA ee aan bey ae “ 
EB OCORE Serie cre c's vale sc 80 « fest hee “ 


_ ‘*‘My own impression from a study of all 
the statistics which I have been able to ob- 
tain is that the general average death-rate 
in the British Army has so far been in the 
neighborhood of 45 per 1,000 per annum.’ 


ANNUAL DEATH RATE PER 1000 FROM BATTLE AND 
DISEASE IN PREVIOUS WARS * 


Battle Disease 
' MrT Br to an 69 230 
erimean War......... Prenca ys os 44 70 341 
Russian ose es 120 263 
j UEP MN Ree RR fags 4 4 65 
Civil Nii ee! set See Re ae eae Confederate .... AT 94 
3 Germano... 6.05. 55 24.5 
ranco-Prussian War../ french ........ 67.5 140 
Anglo-Boer War....... Borel 20 ht oe 12.5 25.5 
jRussian ........ 35 13.5 
Russian-Japanese War. \Japanese ....... 54 25 


_ *Major Duncan (Journal Military Service Institute, 1914, 
7ol. 54, pp. 141-177.) 


The above figures represent a careful 
searching of the data by Major Duncan, yet 
ll such figures must be open to some doubt as 
50 absolute accuracy. 

_ The Russian figures, which show conditions 
nore favorable than the Japanese, have been 
juestioned, especially as we have reason to 
delieve that the sanitary and medical control 


408 HOW TO LIVE [9 9. 


in the Japanese Army was in many respects 
singularly efficient.. 

If the Japanese Army had been on the same 
favorable dietetic régime as the Japanese 
Navy, the sick-rate would doubtless have been 
much lower. It is a eurious fact that the 
Japanese Navy was under the counsel of 
British advisors while the Japanese Army 
derived its inspirations from German sources 
and this seems to be one instance, at least, 
where German science was at fault. The 
dietetic insufficiencies of the Japanese Arm) 
occasioned a very heavy and needless mor- 
bidity and mortality from beri-beri. ‘ 

Major Louis L. Seaman, who closely 
studied these matters during the Russian. 
Japanese war, has given the following figures 
with regard to Japanese mortality, furnishec 
directly by the Japanese War Office, whiel 
should be considered in relation to the other 
tables submitted: d 


Killed in action....... ME etee sel 4 lal ee Ue leatae oath waDEn curalhaaietteta 
Died of wounds received in action. ..........5...6... 
Wounded i aetqomn sy Caeser hala eie eured ere net apie te Pen a eres 
Other wounded (accidents, etc.), and sick........... 
Died from disease (not including infectious and con- 

tagious diseases) ..60. csc eee eee ew ene ee 
Contagious diseases 2.2... 2. eee eee eee ears esecces 
Died of infectious and contagious diseases........... 
Number never wounded or sick during war.......... 


me °.! MORTALITY AQ9 


' Major Seaman calls attention to the fact 
that at Port Arthur there was a heavy mor- 
bidity and non-effective rate in both armies 
because of entirely opposite dietetic de- 
ficiencies,—the Russians suffering from lack 
‘of vegetable foods and the J apanese having 
‘a too narrow diet of polished rice; a severe 
‘commentary on human ignorance of how to 
live. The Japanese sought diligently for an 
Infective agent and cause for the Scurvy 
drom which the Russians suffered but have 
‘since, of course, learned that both scurvy and 
beri-beri are deficiency diseases and have, ac- 
cordingly, corrected their diet, and eliminated 
beri-beri from both army and navy. 

_ The following is the circular prepared by 
the Life Extension Institute and issued by 
the United States Public Health Service for 
instruction of men physically disqualified in 
the draft examination: 


_ If you are specially classified or are not available for 
military service for physical reasons, you are urged care- 
fully to note the suggestions given for improving your con- 
ition. 
_ Consult a competent physician or dentist, according to 
our needs, Hospitals, dispensaries, local Health Depart- 
nents and the United States Public Health Service are also 
sources of information and possible relief. If you are in a 
leferred group for physical reasons and not declined, report 
© your local board before having any radical operation and 
cure information as to the best course to pursue. 

You owe it to yourself, to your family, and to your coun- 


410 HOW TO LIVE [§ 9. 


try, to place yourself in good physical condition for what- 
ever service you can perform, whether military or civil. 
Many men have a number of defects apart from the main 
disqualifying defect. All defects should have attention. | 
The following are the common causes for rejection or for 
special classification : | 
Defective Eyesight.—Be sure that your vision is corrected — 
by properly fitted glasses. Have this done by an eye ; 
specialist, eye dispensary, or eye hospital. Do not try to 
fit cheap glasses to your own eyes. Eye-strain from badly — 
fitting glasses may in time seriously affect your eyesight or. 
health. ‘ 
Teeth—Decayed roots, infected gums, decayed teeth, 
irregular teeth which can not grind may cause many forms 
of serious disease, and should have immediate attention.” 
Artificial teeth or bridges should be secured if the grindin j 
teeth are missing, for if you do not properly chew your food 
your health may be affected. Brush the teeth thoroughly 
at least twice a day. If you have defective teeth or much 
goid work or many fillings in your mouth, X-ray to dis- 
cover possible root infection is a wise precaution, especially 
if you have rheumatism or any joint trouble, for which 
other causes can not be found. q 
Feet.—Aside from paralysis, clubfoot, or deformities re-” 
sulting from injuries, etc., most foot troubles are due to 
improperly fitting shoes, improper position in walking or 
standing, lack of exercise, and weakness of the muscles in 
the forepart of the leg that support the arch of the foot. 
Properly fitting shoes, of correct shape, with a straight inne < 
edge (the Munson Army last is a good style) will help to 
correct weak-foot, bunions, corns, callouses, and painful 
joints. Exercise the toe muscles by working the toes up and 
down over the edge of a thick board, 30 times daily. Stan dL 
with feet parallel and somewhat apart with great toes firml y 
gripping the ground. Without bending the knees or moving 
the feet rotate the thighs outward repeatedly. This is chiefly 
done by strong contraction of the great muscles of the back 
of the thigh and seat. Improve your general health; take 
general exercise to strengthen your body. Bathe the feet 
daily. See a surgeon if these simple measures are not suffi- 
cient. The arches found in the shops will not correct fla - 


4a 


foot. They merely act as crutches. Hammertoe, bunio Dy 


$9.] MGRTALERY:: 9? dag 


and many other defects can be corrected by a surgeon. Pain- 
ful feet may be due to infection in tooth sockets or tonsils— 
Search for such conditions should be made. Mere flatness 


of the foot without pain or other deformity may be of no 
importance, 


Underweight.—Underweight is often due to irregular 
habits of eating and sleeping and lack of regular exercise. 
Have a thorough examination at intervals by a competent 
physician, or in dispensary or clinic, to determine whether or 
not any serious disease exists (especially hookworm or tuber- 
culosis). Eat freely of fat-forming foods mentioned in next 
paragraph. 

Overweight.—Secure as much regular exercise as possible. 
Be thoroughly examined for evidence of disease. Extreme 
overweight, especially at middle life, produces as high a 
death-rate as heart disease. Cut down the fat-forming foods, 
such as bread, butter, cereals, sugars, fats, and substitute 
more green vegetables and fruits, 


Hernia or Rupture.—Operation is often advisable. Con- 
sult a competent surgeon and confer with your local board, 


Piles, Hemorrhoids.—These are often caused by constipa- 
tion and lack of exercise. Do not use drugs or purgatives, 
Plenty of bulky food, bran bread or biscuits, fruits, lettuce, 
spinach, cabbage, brussels sprouts, carrots, turnips, celery, 
somatoes, salsify, onions, parsnips, and oyster plant will tend 
30 correct constipation. 


_ If piles are severe operation will help, but the original 
tause should be removed by proper diet. Agar-agar harm- 
ess, and not a drug, can be had at any drug store. Take a 
‘easpoonful three times a day. 


_ Varicocele—If severe enough to cause rejection operation 
nay be performed. Upbuild general health by exercise and 
1ourishing diet and fresh air. A suspensory bandage is 
ften required. 


_ Varicose Veins—Support by bandage or stockings. At 
imes removal by operation. (Great caution necessary, con- 
ult your board. 


| Bladder, Kidney, Urinary Troubles.—Go to your physician 
r to a clinic and place yourself under careful medical super- 
ision. Regulation of your diet, work and activities may be 


412 HOW TO LIVE [$ 9. 


all that is necessary, but your condition should be watched 
from time to time. Albumin in the urine may be temporary 
but should always be followed up and examinations made at 
intervals. Give the benefit of the doubt to your kidneys, 
and live a temperate and healthful life, avoiding stimulants, 
excess of meat and overeating generally. Be examined 
periodically. Sugar in the urine calls for careful medical 
supervision and regulation of diet and periodic examination 
by a physician. 

Discharge from Ear: Ear Trouble-——See an ear specialist 
or go to an ear clinic. Do not neglect such a condition, 
which may infect other parts of your body. 


Heart Murmurs: Heart Affections—A man with an im- 
perfect heart may not be fit for military service, but with 
proper regulation of diet, exercise, work and rest, his heart 
may earry him to old age. Avoid stimulants and tobacco, 
be very temperate in the use of tea and coffee, avoid ex- 
cesses of all kinds; eat moderately; avoid heavy meals at 
night; get plenty of fresh air; exercise daily in the open 
but be careful not to overfatigue your heart or circulation— 
walking and gentle hill-climbing are good, but never when 
they cause pain in the chest or shortness of breath. Avoid 
dissipation and undue excitement. If there is breathlessness. 
dropsy, or dizziness, careful medical supervision is neces: 
sary. All damaged hearts should be examined at least onc 
a year by a physician and the condition noted. Trregulaz 
action of heart in some cases is of little importance; it 
others it is serious and medical observation is important tc 
settle this. ‘ 

High Blood Pressure—This may be temporary but shoule 
be watched and life regulated as above, especially avoiding 
physical and mental over-strain and dissipation. Eat little 
meat; avoid stimulants, tobacco, and overeating. ‘ 

Lung Troubles.—Where there is suspected tuberculosi: 
consult a competent physician and follow orders strictly 
The basis of treatment is abundant fresh air and nourishing 
diet, such as bread and butter, cereals and fats, but do no 
neglect green vegetables and fruits. Avoid aleohol an¢ 
tobacco. Do not take patent medicines or advertised reme 
dies, or patronize advertising quacks. Avoid fatigue, 01 
physieal and mental strain. Do not take any chances. Re 


‘a 
5 


‘ 9.) MORTALITY 413 


‘port to the health officer or Health Department of your dis- 
trict. They will be glad to counsel you, 


_ Rheumatism.—This may be caused by infection in tonsils, 
teeth, nasal cavities, or elsewhere. Liniment will not cure it. 


Be examined by a physician and dentist and have infection 
removed. 


— Syphilis — Gonorrhea.—Thoroughgoing, persistent treat- 
ment is necessary for your protection and for the protection 
of the members of your family as well as that of your com- 
munity. In large cities, clinies for the treatment of these 
diseases are available for those without funds. 

_ Alcohol.—Alcohol as ordinarily taken is not a stimulant 
but a depressing drug. Your brain and nervous system 
govern your body. Alcohol not only reduces the efficiency of 
a nation, but life insurance experience has shown that the 
death-rate among steady drinkers supposed to be temperate 
—even within the bounds of so-called moderation—is nearly 
double that among average people. 


_ Drink may lead you into trouble, possibly to a miserable 
death. 


t Why deliberately expose yourself to this sort of machine- 
gun fire? 

| Nervous and Mental Diseases.—Such conditions should be 
jlosely observed by your physician or at some clinic for 
fervous diseases. Some nervous diseases are due to bad 
mental habits, to fear, failure to take a courageous grip on 
ife and forget one’s troubles. Many nervous diseases are 
taused by physical conditions which should be sought for 
ind cured by a thorough medical examination and _ treat- 
nent. 

| Miscellaneous Conditions.—Nose and Throat Trouble; Gall 
3ladder Trouble; Chronic Appendicitis; Skin Affections.— 
ull such conditions should have immediate medical investi- 
tation. If you have no family physician, or if your means 
re limited, seek hospital or dispensary treatment. 

‘Do not go through life with handicaps that may be easily 
emoved. Do not shorten your life, reduce your earning 
apacity and capacity for enjoying life, by neglecting your 
odily condition. 

While other men are cheerfully facing death for the cause 


ty 


414 HOW TO LIVE [99 


of liberty, do not shrink from facing a little trouble and 
expense to make yourself strong and healthy and fit. 


“¢It is not an Army We Must Shape 
and Train for War; it is a Nation.’’ 
Sins —Wooprow WILSON. 


ADDENDA 


This pamphlet has since been issued for eivil distribu 
tion by the U. 8. P. H. Service under the title, Keep Wel 
No. 1—The Road to Health. 


RECENT MORTALITY CHANGES 


Bearing on the question of the trend of mortality dis 
cussed in this chapter, the United States Bureau of the Cen 
sus in a recent bulletin (January 31, 1922), announces tha 
Life Tables prepared for 1890, 1900 and 1910 show no im 
provement in mortality at ages over 40, and in some in 
stances an increased mortality. There is also an increas 
in the death rates from circulatory and kidney diseases i 
the decade 1900 to 1910. A subsequent bulletin (Februar, 
21, 1922) called attention to the low death rates in 1920 a 
compared to 1910, affecting all age periods, and also a de 
crease in the death rates from diseases of the heart, bloo 
vessels and kidneys. Caution is necessary in making thes 
comparisons of one census year with another. An enormou 
rise in mortality in the year 1918, caused by the epidemic 0 
influenza and pneumonia, may be the cause for the subst 
quent abrupt and extreme drop in mortality in the yeat 
1919 and 1920. A weeding out of the impaired lives throug 
the epidemic would naturally result in a downward curv 
of mortality from organic affections. It is notable that u 
to the year 1918 there had been a decided upward trend i 
the mortality from these diseases so prevalent at middle lif 
and later. Time will tell to what extent the factors name 
have been influential, and whether or not there has been an 
change in the underlying mortality situation. 


o 
a oy 


x sea ie es 


SECTION X 


EUGENICS 


‘‘How to Live’’ deals mainly with indi- 
vidual hygiene, that is, the proper care of 
the individual. Hygienic improvement is 
dmited, however, to the attainment of the 
dest of which an individual is capable. 
dugenics deals with the even more vital 
mbject of improving the inherent type and 
lapacities of the individuals of the future. 
t has been but briefly touched upon in this 
‘olume. 

_Hugenic improvement is attainable through 
he control of heredity. By heredity is 
leant the action of elements which control 
ne development of the individual, and de- 
srmine his constitution or makeup. The 
ws of Nature governing this action are 
ow known in part, so that advantage can 
e taken of them to bring about the heredi- 
ry improvement of the race, generation 
y generation. 

Eugenics is not simply sex hygiene, as 
any have come to consider it, owing to the 
beral use of the word Eugenics by the sex 
rgienists. Sex hygiene is, of course, one 


415 


What 
Eugenics 
Is Not 


416 HOW TO LIVE o 
of the considerations in eugenic improve- 
ment. | f 


ii 


i 
r 


i 


Nor is eugenics the science of improving 
the physical organism only, as has been 
erroneously assumed by certain uninformed 
publicists, a point of view which has been 
promoted by cartoonists, who find it good: 
sport for their pens. | 

Eugenics does not require the old Spartan 
practise of infanticide, nor does Eugenics 
propose to do violence in any other way to 
humanitarian or religious feeling. : 

Eugenics does not mean, as some have 
imagined, compulsory or covernment-made 
marriages. q 

Nor is Eugenics the science of improving 
the human stock by matings that are acas 
demically ideal, but which lack the element of 
individual attraction and instinctive love. | 

oto There was a time when it seemed im 

tary Laws possible to explain the inherent personality 
of a man, the color of his eyes, the capacity 
of his mind, the quality of his character, 
In attempting to trace the source of a pe C 
sonality, hereditarily, no constancy coult 
be detected in its relation to the lives from 
which it arose. A child was never absolutel 

like brother, sister, mother, father or grand 
parent. ' 


pO.) HUGENICS 417 


An epoch-making discovery in 1865 by an 
\ustrian monk named Mendel,’* the import- 
nce of which was overlooked until recently, 
ogether with later discoveries by a num- 
er of other scientists, revealed the gsub- 
ivisibility of each individual into many dis- 
net units or traits, the hereditary sources 
[ which were clearly traceable, leading to 
arious individuals of the family line, and 
ot to one individual alone. Furthermore, 
was found that the lack of a certain trait 
metimes appears as a trait in itself, just 
3 darkness seems like a condition in itself 
ither than as an absence of hight. 

‘These discoveries changed the whole cur- 
nt of thought regarding heredity, and the 
nstancy of its action, as well as its con- 
ollability. It also emphasized the fact 
at it does make a difference whom one 
arries as to the character of the resulting 
fspring. Their makeup is not subject to 
e caprice of forces beyond human per- 
ption, but is in some degree subject to 
ntrol. 

Out of these discoveries has arisen the 
| science of Eugenics, altho Sir Francis 
ulton, of England, had already started a 


‘The notes (‘1,’”’ ete.) refer to the publications listed at the 
ie of the section, 


Rules of 
Eugenics 


418 HOW TO LIVE [9 1 


movement for the conscious betterment o 
the human stock. He may be called thi 
founder of Kugenics. 

In view of the known laws governing th 
inheritability of unit-traits, the following i 
good advice to young men and women: 

1. Learn to analyze individuals into thei 
inheritable traits—physical, mental, an 
moral. : 

2. Differentiate between socially noble an 
ignoble traits, between social and educé 
tional veneer and sterling inherent capacity 

3. Do not expect physical, mental an 
moral perfection in any one individual, bu 
look for a majority of sterling traits. { 

4. Observe the presence or absence ¢ 
specific traits in individuals at all ages ¢ 
successive generations and fraternitié 
(brothers and sisters) of a family line. 

5. Learn how to estimate the inheritabilit 
of such traits in a family line, upon specif 

mating with another family line. : 

6. When you marry, join, if possible, yor 
family line to one which is strong in respe 
to the traits in which yours is weak. 

7. But remember also that injuries can | 
inflicted on offspring by unhygienic living! 

Some of the characteristics in Man’s col 
plex known to act hereditarily and to j 


5) 10.] HUGENICS 419 


raceable to distinct sources on family lines 
ire as follows:? 

Physical Traits—Character of the facial 
eatures, color of the eyes, hair and skin, 
tature, weight, energy, strength, endurance, 
(uickness, commanding presence, vivacity of 
aanner, general bodily soundness; also de- 
ects of many kinds, such ag those of the 
ervous system, of the speech, eyes, ears, 
kin, also baldness, defects of the muscular 
ystem, blood, thyroid glands, vascular SYS- 
2m, respiratory system, digestive system, 
eproductive organs; also defects and 
eculiarities of the skeleton, ete. This does 
ot mean that all shortcomings are inherited. 
, does mean, however, that the type of 
rganism is inheritable which lacks resist- 
ce to the germs and other precipitating 
ictors in bringing about the shortcoming. 
Mental Traits—Among the mental charac- 
istics known to arise from traceable 
sreditary sources may be mentioned factors 
| musical ability, artistic composition, 
‘erary ability, mechanical skill, calculating 
ulity, inventive ability, memory, ability to 
ell, fluency in conversation, aptness in lan- 
lages, military talent, acquisitiveness, at- 
notion, story-telling, poetic ability; and, on 
other hand, insanity, feeble-mindedness 


Inheritable 
Traits 


Distribution 
of Traits 


420 HOW TO LIVE [§ 10, 


of many types, epilepsy. These are sug : 
gestive of the inheritability of many other 
mental traits not yet studied. a 


known to possess inheritable elements ar 
generosity, piousness, independence, indu 
try, will-power, faithfulness, fairness, socie 
bility, reliability, self-reliance, perseverance 
carefulness, impulsiveness, temperance, hig 
spiritedness, joviality, benignity, quietnes 
cheerfulness, hospitality, sympathy, humo 
ousness, love of fun, neighborliness, love « 
frontier life, love of travel and of adventure 
The same may be said of immoral traits. 
such as criminality, pauperism, delinquency, 
irascibility, lying, truancy, superstition 
clannishness, secretiveness, despondeney, 
slyness, exclusiveness, vanity, cunning 
cruelty, quickness to anger, rome a 38 
ete. : 
These physical, mental and moral pecul 
arities are not scattered evenly through th 
population, but exist on certain family lin 
only. 4 
For instance, one-tenth of the death ! 
that occur in the United States are from 
tuberculosis. But this does not mean tha 

one-tenth of every family dies of the disease 
On the contrary, some families lose mor 


my 

Bh r; 
43 

ae! 


De 
0m 


10.] RUGENICS 421 


han half their numbers from it, while 
ther families lose almost none at all. 
‘he 10 per cent. is simply the average of 
ll. The percentage is high among the 
rish, and low among the Jews. Life in- 
irance companies take consideration of 
lis fact in examining applicants for in- 
urance. A family history of tuberculosis 
gunts against even a healthy applicant, 
ot because of a belief that tuberculosis 
| directly inheritable, but because non- 
sistant types, Bspecialiy the light-weight 
mes, are known to be transmitted. <A 
rofound influence toward checking this 
alady would evidently be exerted if the 
atings on the family lines exhibiting the 
laracteristic of susceptibility were to 
lase, and thus the perpetuation of sus- 
ptible types checked. 

The same is true of crime. The 80,000 
‘isoners constantly supported in the 
ited States are recruited not evenly 
om the general population, but mainly 
om certain family breeds.? Criminality 
aong ‘‘The Jukes’’ is a rule, among Jona- 
n Hdwards’ descendants the exception. 
le same is true of mental abilities of dif- 
rent kinds. Galton showed that the 
ominent English judges, statesmen, chan- 


Socially 
Noble and 
Tgnoble 
Traits 


429 HOW TO LIVE [su 


cellors, ete, were furnished by certan 
family lines only, and were not draw! 
evenly from all families.* The same is tru 
of feeble-mindedness.° 

The question as to which traits are de 
sirable and which traits are undesirabl 
might seem, on first thought, rather difficul 
to determine. Few of us would like to hay 
our neighbor’s taste in the matter con 
stituted as a standard of judgment upon ou 
own traits. There is one standard of judg 
ment, however, that is so broad and i 
personal and so founded on the elements i 
society to which all individuals are abel 
that it can justly serve as a line of divisio 
between the desirability and undesirability 
broadly speaking, of individual traits fo 
perpetuation. This is the measurement b 
the standard of social worth and service 
commonly designated as ‘‘fitness.’’ ° Abov 
this dividing line may be roughly groupe 
the geniuses, the specially skilled, th 
mediocre, who are a help to society, or 
least not a detriment. Below this line ma 
be grouped those feeble-minded, pauper 
criminals, insane, weak and sick, who are’ 
burden, economically and socially. That i 
a person’s traits are desirable of perpetut 
tion if so balanced as to render the ind 
vidual a help and not a burden to others. 


§10.] EUGENICS 493 


It must undoubtedly be true that many 
families possess, inherently, traits of ability 
which have never had:an opportunity to ex- 
hibit themselves. This may account for the 
apparently sudden appearance of great men 
and women without obvious hereditary back- 
ground. It is plainly possible, furthermore, 
to bring about a special combination of xe 
family lines, the mental traits in neither of 
which hibit remarkableness, but which, 
when combined, bring an extremely happy 
result. 

_ Mental ability does not depend upon edu- 
sation. Education can only enable an indi- 
vidual to utilize more fully his inherent 
ibility; it can not increase inherent capacity. 
The same is true, of course, of physical 
vapacity. Sandow has an extraordinary 
nuscular ability, developed by certain ex- 
reises. Similar exercises will not, however, 
evelop all men into Sandows, no matter 
ow constant their faith and persistent their 
fforts. Sandow was, probably, hereditarily 
ifted with a superior muscular capacity, 
hich his exercises have enabled him to 
ally develop. It is true, however, that few 
eople ever realize their full pianiGal and 
1ental capacities, owing to lack of oppor- 
nity, inclination, ete., and that there gen- 


A Majority 
of Sterling 
Traits 


424 HOW TO LIVE [§ 10. 


erally exist untold possibilities of improve- 
ment for those who wish to get the most out 
of themselves. q 

It is apparent that the make-up of an in- 
dividual is the result of a very complex com- 
bination of traits. For this reason, the make- 
up is not likely to fall heir to all ‘‘bad’® 
traits, any more than it is to al ‘oood”? 
traits. Even the feeble-minded, who have 
fallen heir to such an intensely undesirable 
traitor rather, to the lack of intensely de 
sirable traits—in many instances have 
simultaneously inherited certain desirable 
traits, such as kindness, gentleness and 
generosity, often lacking in those possest of 
scholarly capacities. Many women of the 
border-line type of feeble-mindedness, where 
mental incapacity often passes for Imnocenc : 
possess the qualities of charm felt im chil- 
dren, and are consequently quickly selected 
in marriage. If a mentally able man posses 
as an ideal of womanhood other traits thar 
mental capacity, no amount of schooling fol 
his child can make up for the difference be 
tween the mental capacity of the offspring 
such a mating, and the offspring of a mat 
ing with an able-minded woman. Altho th 
trait of able-mindedness is dominant, so th al 
the mating of an able and a feeble mind wil 


§ 10.] KUGENICS 425 


result in fairly able-minded offspring, who 
may even be above the average, mentally, 
such offspring carry in their own germ- 
plasm the defect derived from their feeble- 
minded parent, which defect may then be 
-passed on to future generations through the 
germ-plasm from which their children get 
their inheritance. A mother’s hereditary 
influence on the child is just as important a 
factor as the father’s, generally speaking. 
Where feeble-mindedness exists .on a family 
line, care should be exercised by the able- 
minded members of that line not to mate 
with another line possessing cases of feeble- 
mindedness, lest the offspring then fall heir 
to feeble-mindedness, which can skip a gen- 
eration. An appreciation of what feeble- 
mindedness is, and a realization of its in- 
heritability can not help but modify a man or 
a woman’s admiration for the traits or lack 
of traits which it embraces. 

_ Persons possessing weak physical make- 
ups may possess strong mental capacities, 
and vice-versa. Persons of superior mental 
capacities may lack loftiness of character. 
It might happen that in so mating as to pre- 
vent the perpetuation of an undesirable 
trait, physical, mental or moral, a desirable 
rait would be lost along with it. In any 


426 HOW TO LIVE [§ 10. 


mating transaction, therefore, choice must 
necessarily compromise upon the favorable 
hereditary action of a majority of the traits 
on the two family lines. One must relinquish — 
any quest for perfection. After eliminating — 
the individuals possessing the grossly un-— 
social traits below the dividing line of social 
fitness, one must choose with respect to a- 
majority of socially fit traits, in addition to - 
the elements of personal congeniality and 
affinity. The two last-named elements, how-— 
ever, generally serve as useful narcotics in | 
blinding the mating individuals to the ex- 
istence of the compromise, and the real be- 


| 

, 

comes the ideal. 
1 
j 


Sn ia aa Each trait in the mosaic of one person is 
andFrater- transmitted or not transmitted to a child ac- 


onde cording to the mating of that particular’ 
trait—mating with trait or lack of trait—_ 
rather than according to the mating of the 
two persons as a whole. That is, when a 
man and woman marry and bear offspring, : 
it is not the mating of two units, but it is the 
mating of myriads of pairs of units—the 
units being the constituent traits and lack of 
traits (contained in some mysterious way in” 
the germ-plasm), each trait-mating produc 
ing its own trait-offspring. The collection | 
of these trait-offspring makes up the child. 4 


§ 10.} EUGENICS 7 427 


Jt has been observed that traits differ with 
respect to their action in mating. Given a 
specific type of trait-mating, say of a trait 
with like trait, or trait with the lack of that 
trait, some types always reappear in the 
next generations or else are lost entirely 
from the family line unless reinfused, 
whereas other types of traits may not reap- 
pear in the next generation, but still appear 
in a generation further removed. Another 
type of trait is transmissible only by one 
sex of a family line, and can not be trans- 
mitted by the other sex. 

From these facts, it is readily understand- 
able how important becomes the considera- 
tion of the marriage of relatives, such as 
cousins,’ who are, of course, individuals of 
the same family line, whose mating brings 
together like groups of traits, thus strength- 
ening the existence of these traits, whether 
desirable or undesirable. Cousin marriages, 
when the family possess traits of mental 
ability, may result in children who are 
geniuses; but cousin marriages, when the 
family line possesses traits of mental in- 
ability, may result disastrously with respect 
to offspring. Family lines possessing traits 
of mental weakness should most assuredly 


Results of 
Specific 
Matings 


428 - HOW TO LIVE [$ 10. | 


join only to family lines possessing traits 
of strength in those regards. | 

In calculating the inheritability of traits, | 
it is also necessary to consider that certain” 
physical, mental and moral traits flower at 
the arrival of certain ages only. It is neces-. 
sary to look along the whole line of a life, | 
as traits may exist at one age and not at 
another. A boy’s beard does not appear” 
until puberty. Likewise, other physical and 
mental and moral traits sometimes do not 
manifest themselves until specific ages, ac- 
cording to the type of the family breed. The 
fact that a parent dies before the develop- 
ment of the trait does not preclude its trans- 
missibility to his offspring. Huntington’s” 
chorea, an extremely undesirable trait, does” 
not develop until middle life, but is trans- 
missible to offspring even tho the father dies” 
from some other cause before the period 
when the disease in his own person would | 
be expected to appear. 1 

We can best understand the laws govern- 
ing the inheritance of traits by taking a few 
conerete cases. The first case is that of an 
Andalusian fowl. We shall consider the 
two species, pure bred black and pure bred 
white, and confine ourselves to observing the 
inheritance of the single characteristic, 


§ 10.] EUGENICS 429 


plumage color. Of course, as long as the 
black mate only with the black their children 
will be black, and as long as the white mate 
with white the children will be white. But 
if a white mates with a black, the children 
will not be either black or white, but blue. 
All will be blue. But the most interesting 
facts appear in the next generation, when 
Doce hybrid blue fowls mate with black or 
white, or with each other. The original of 
he cross between the white and the black 
is, we have seen, an entirely new color, blue, 
which may be considered a sort of amalgam 
of black and white. But a cross between the 


ay and the black will not be any new color, 
ut will be either black or blue—and the 
hances are even. That is, in the long run 
bout half of the children of the blue and 
lack parents will be blue and half will be 
Mlack. None of the children will be white. 
0 also crossing the blue with the white will 
esult in half of the children being blue and 
alf, white. Still more curious is the result 
f mating blue with blue. One might imagine 
at in this case all the children would be 
jue, but only half will be blue, while a 
uarter will be black and a quarter white. 

_ These laws are a curious mixture of chance 
nd certainty. In certain circumstances, as 


Andalusian 
Fowl 


Laws of 
Chance 


430 HOW TO LIVE [§ 10. 


we have seen, we can predict with certainty 
that the offspring will be black, white, blue, 
or whatever the case may be. In other cir- 3 
cumstances we can only state what the 
chances are. But these chances can be 
definitely stated as one in two, one in four 
or whatever it may be, and where there are 
large numbers of offspring this amounts to 
a practical certainty that definite propor- 
tions will have this or that color, or other 
characteristics. } 

Two parents are like two baskets or 
bundles of traits from which the child takes” 
its traits at random. In the wonderful play 
of Maeterlinck’s, called the ‘‘Bluebird,’’ we 
are taken to the ‘‘land before birth,’’ where 
the children are waiting to be born, having 
selected their parents-to-be. Of course, this’ 
is only a pleasant fancy, like the advice of 
Oliver Wendell Holmes to children to choose 
good grandparents, but it is a useful fancy 
which will help us to understand the laws of 
heredity. The child of the Andalusian fowl 
takes its color from its two parents on the 
same principle as a lottery in which it would 
take two beans, white or black as the case 
might be, from each of two baskets. Every 
individual is a sort of basket containing 
millions of pairs of beans, as it were, each 


| 


§ 10.) HUGENICS 431 


pair pertaining to a particular characteristic, 
It took one of a pair from each parent and 
will give one to each child. 

Note that there is always a choice offered 
by. a parent between either bean of a pair, 
altho both beans of the pair may be alike. 

With this picture of a bean lottery before 
us it is very easy to understand how the 
colors of Andalusian fowls are inherited. 
When two black fowls mate, the offspring 
must be black, because in this case each 
parent basket contains a pair of black beans, 
so to speak, so that the child taking one 
black bean from each basket will necessarily 
draw a black pair. For the same reason the 
child of two white fowls must be white, but 
when a black and white fowl mate, the child 
takes a white bean from one parent and a 
black from the other, its own color being a 
resultant or amalgam of the two, which in 
the case of the Andalusian fowl is blue. 
Since every such hybrid child has this same 
sombination of a white and a black bean, all 
hese hybrids are alike. All are blue. It is 
mportant to remember that this hybrid blue 
8 only a sort of mechanical mixture of black 
ind white, and that the black and white are 
still separate beans, as it were. 

_ But now suppose a hybrid or blue fowl te 


: 
. 


439 HOW TO LIVE ee 


mate with a white. This means that the 
child takes from the white parent or basket 
one of the two white beans and from the 
blue parent or basket, one of the two beans, 
of which one is white and the other, black; 
the bean taken from the first or white basket 
must be white, but that taken from the see- 
ond or blue or hybrid basket may be either 
white or black. It is a lottery with an even 
chance of drawing white or black. In the 
long run, half of the children will draw white 
and half, black. Those which draw the 
white will, since they also drew white from 
the other parent, be wholly white, but those 
which drew the black will be blue, since they 
will have one black and one white bean. 
We see, too, that the white child is just as 
truly white as tho it had not had a hybrid 
parent; for of the two elements or beans 
which the hybrid carried, the black one Me 


same way if a blue mates with a black, half 
of the children will, in the long run, be black 
and half blue. a 


10.) HKUGENICS 433 


Finally we come to the mating of a blue 
vith a blue. Here the lottery is to pick a 
yean from two baskets, each basket contain- 
ng both white and black beans, one of each. 
When at random one is taken from either 
f these two baskets there is an even chance 
hat the bean from the father is white or 
lack and an even chance that the bean from 
he mother is white or black. 

Now, what is the chance that the child 
iraws a white bean from both baskets? Evi- 
ently it is one chance in four; for there are 
our ways equally probable in which it can 
ake these beans, viz.: (1) black from the 
ather basket and black from the mother; 
2) white from the father and white from 
he mother; (3) white from the father and 
lack from the mother; (4) black from the 
ather and white from the mother. So the 
hiidren could draw both white once in four 
mes, both black once in four, and a white 
nd a black in the other two cases. And 
aat is why from two blue Andalusian fowls, 
n the average, one-quarter of the children 
ill be black, one-quarter white, and the 
ther two-quarters, blue. Again, let us stop 
» emphasize the fact that the black children 
f these hybrids are just as pure blooded as 
eir black grandparent, and will mate with 


A384 HOW TO LIVE [§ 1 


other pure-blooded black in exactly the sam 
way as tho there had never been any whit 
in their ancestry. The white strain has beei 
left behind, or been ‘‘bred out.’’ | 

We have spoken of one character or char 
acteristic—color. The same laws apply t 
other characters. Often different character 
are inherited quite independently of on 
another. Each of us is a basket or bundl 
of very many qualities, each quality bein; 
a little compartment of the basket with tw 
beans in it. As it were, there is a pair 0 
beans for every unit trait, whether tha 
trait relates to color, to musical ability, o 
to any one of hundreds of other kinds. — 

To summarize the laws of inheritance o 
the unit character called color, in Andalusiai 
fowl, we have really six ways in which wi 
can consider mating of the three colores 
fowls (black, white, blue): (1) black ma 
mate with black, in which case all the off 
spring will be Black. (2) white may mat 
with white, in which ease all the offsprin 
will be sanity (3) black may mate wit 
white, in sede case all the offspring wi 
be blae a hybrid containing both black an 
blue elements; (4) blue may mate with black 
in which case half the offspring will be pur 
bred black, and half hybrid blue; (5) bla 


4 


; . 


§10,] EUGENICS: 435 


‘nay mate with white, in which case half the 
offspring will be te and half blue; (6) 
blue may mate with blue, in which case a 
‘quarter of the offspring will be white, a 
quarter black, and a half blue. 

These results are the fundamental laws 
discovered by Mendel. But the results are 
not always as clear as in the case of the 
Andalusian fowl. In that ease the hybrids 
were not like either parent, but were a new 
color, blue, so that they were labeled at once 
and recognizable as hybrids—but this is not 
generally the case. Take, for instance, 
guinea pigs. What will be the result of mat- 
ing an ‘‘albino’’ white with a black guinea 
pig? Quite exactly the same principle ap- 
plies as in the case of the Andalusian fowl, 
but the principle is not as clear to see. All 
the offspring are hybrid, but they will not 
be blue: they will be black. They will look 
like the black parent, yet they will really be 
different from that parent. The black color 
predominates, i 2.€., black is ‘‘dominant’’ over 
white, while the eran recedes out of sight, 
or is ‘“‘recessive.’’ This hybrid black guinea 
pig i is like the hybrid blue Andalusian fowl. 
It is a hybrid, a combination of white and 
black, but in the guinea pig the black covers 
up the white so that nothing in the color re- 


Guinea 
Pigs 


436 HOW TO LIVE [§ 10 


veals the facet that it is a hybrid. Now if 
the hybrid black offspring of these blacl 
and white guinea pigs mate with each other 
the result will follow exactly the same Men. 
delian law as applied to the Andalusian fowl 
But this will not be so clear, because now 
we have two kinds of black instead of « 
black and a blue. One child in four wil} be 
pure bred black like the grandparent anc 
two out of the four will be hybrid black 
So to the eye we shall simply have, out o! 
every four children, on the average of on¢ 
white and three black. But those three 
black are not all alike. One is a thorough 
bred and two are half-breeds. 

But how then are we to distinguish be. 
tween the one pure bred black, the thorough 
bred, and the two blacks that are hybrids s« 
that we can be sure which is which? The 
enly way they can be distinguished is to wail 
to see what their offspring will be in the 
next succeeding’ generations. 

All thoroughbreds will behave like thor. 
oughbreds. For instance, if mated witl 
white they will have nothing but black chil. 
dren. Butif those that are hybrid black mate 
with those that are white, half of the childrer 
will be white; these white children betray the 
fact that their black parent was a half breed 


§10.] EUGENICS 437 


Then we can put a tag on that black parent. 
If proper tags are put on the blacks go as 
to distinguish between the pure-blooded and 
the half-blooded—say a blue tag on the 
hybrids and a black on the thoroughbreds— 
we shall get exactly the same results as de- 
scribed in the case of the Andalusian fowl, 
in the six cases mentioned. The same prin- 
ciples apply to qualities of the guinea pigs 
other than color. Thus, if a long-haired 
guinea pig mates with a short-haired guinea 
pig, all the offspring will be short-haired, 
because short hair is dominant over long 
hair. Again, if a smooth-coated guinea pig 
mates with a rough-coated one, the off- 
spring will be rough coated, because a rough 
coat is dominant over a smooth coat. 
_ The same principles undoubtedly apply to 
the human race, altho as yet only a few 
traits have been carefully studied. Hye 
solor is one of these. Imagine a marriage 
of a thoroughbred, black-eyed Italian with 
a thoroughbred, blue-eyed Irish. What will 
de the result? All the children will be black- 
syed, black being dominant over blue; but 
schese black eyes are not the genuine article 
shat the Italian parent possest. They are a 
lend, and it is only because the black ele- 
ent dominates over or conceals the blue 


“Thoroughs 
bred” 
Humans 


438 HOW TO LIVE [§ 10. 


element that we can not see on the surface 
that there is any blue there. It may come 
out in the next generation; for, if these half- 
blooded individuals marry among themselves 
one-quarter of their children on the average 
will be blue-eyed. The other three- quarters 
will be black-eyed, but only one- “quarter will 
be ‘‘really and truly’’ black-eyed, i.e., black- 
eyed like the Italian. The remaining half 
are hybrid black, like the parents. It is only 
a sort of imitation black so to speak. : 

The appearance of blue eyes in the second 
generation is the long observed but so 
mysterious ‘‘atavism,’’ or reversion to the 
grandparent. 

Suppose the children of an ee and. 
an Irish parent intermarry with pure bred 
Italians. We immediately know what will 
be the result. All the children will be black- 
eyed, but among a large number only hal i 
will be thoroughbred black-eyed. The othe : 
half will be ‘‘imitation’’ black-eyed. The 
case is just like the mating of hybrid black 
guinea pigs with thoroughbred black guine 2 
pigs, or of the blue fowl with the black: 
Similarly, if the Irish-Italian hybrids marry 
with pure Irish, half the offspring will be 
blue-eyed and half will be hybrid black-eyed, 


$10.) KUGENICS 439 


Black eyes are ‘‘dominant’’ over blue eyes 
because the black color is due to a pigment, 
while the blue color is due to the absence of 
this pigment. In general a quality which is 
due to the presence of some positive element 
is dominant over a quality due to the absence 
of that element. A child inheriting from a 
blue-eyed person simply draws a blank from 
that side in the lottery. 

In order to understand how these prin- 
ciples of Mendel apply in any given case we 
need first to know what traits are ‘‘domi- 
nant’’ and what are ‘‘recessive.”’ 

Among traits known to be ‘‘dominant’? 

are, besides pigmentation of the eye, certain 
peculiarities of the skeleton, such as short- 
fngeredness (two phalanges only on each 
digit), Huntington’s chorea, presenile cata- 
ract, congenital thickening of the skin, early 
absence of hair, diabetes insipidus, station- 
ary night-blindness, liability to periodic out- 
break of temper, ete. 
_ Among traits known to be “‘recessive’’ are 
albinism (or lack of pigmentation), a cer- 
tain degenerative disease of the eye, deaf- 
utism, imbecility, insanity of certain types, 
certain nervous diseases; also certain mental 
traits, such as musical ability. 

Suppose now that a normal or ‘‘able- 


Dominants 
and 
Recessives 


440 HOW TO LIVE [§ 10. 


minded’’ person, if we may use that term as 
distinct from feeble-minded, marries a 
feeble-minded person. Assuming that the 
‘‘able-minded’’ person is a ‘‘thoroughbred’’ 
all of the children will be apparently 
normal. None will be feeble-minded. ‘‘Able- 
mindedness’’ is dominant over feeble-minded- 
ness. Yet all these children that seem to 
be perfectly normal lack something in their 
germ-plasms. This deficiency can crop out 
in later generations. If two of these hybrids 
between the feeble-minded and the able- 
minded marry each other, in a large group” 
of cases one-quarter of the children will be 
feeble-minded, one-quarter thoroughbred 
able-minded, and the remaining half, tho: 
apparently ables minded, will carry the de- 
ficiency in them just as their parents did. ; 
They are half-breeds. On the other hand, 
if two feeble-minded people marry, all of the 
children will be feeble-minded. Certainly 
we can and ought to forbid and prevent such 
marriages. q 

But feeble-mindedness is a recessive qual- 
ity, so that if the feeble-minded marry only 
with normal individuals, the feeble-minded- 
ness does not show itself in the next genera- 
tion, and if these apparently normal children 1 
of such marriages take pains to marry really 


. 
! 
] 


§ 10.) HUGENICS 441 


normal individuals, avoiding not only the 
feeble-minded but even those who like them- 
selves have feeble-mindedness on one side of 
their family tree, there will be no feeble- 
mindedness cropping out in future genera- 
tions. 

But not all human abnormalities are reces- 
sive. Thus, as has been said, Huntington’s 
chorea is dominant, so that every child of 
the unfortunate victim of this malady will 
contract it when it reaches the right age. 
Marriages of such people should, therefore, 
never be allowed, even with normal indi- 
viduals. 

It is not to be understood that the men- 
delian hypothesis is a complete explanation 
of all the phenomena of heredity, yet it points 
the way to practical and effective reform in 
human as well as animal breeding. 

_ But when we propose to restrict marriages 
or mating of those unfit to marry, people are 
apt to say, ‘‘That is a dream. It can’t be 
done.’’ But it can be done and it has been 
done. Every one has heard of the cretins in 
Switzerland. They are a kind of idiot who 
are short in stature and afflicted in all cases 
with goitre in the neck. Of course, many 
people have goitre who are not cretins, but 
there is no cretin who has not goitre. These 


Instances 
of Eugenic 
Improve- 
ment 


442 HOW TO LIVE L§ 1 


cretins are peculiarly a feeble-minded peo- 
ple. They are common still in many towns 
of Switzerland; they are loathsome objects, 
helpless as eaead with silly smiles, un- 
able to take care of themselves in even the 
simplest toilet ways, and have to be looked 
after like domestic animals, or even more, 
closely. 
A. gentleman very much interested in Eu 
genics visited Aosta, i in Italy, just outside of 
Switzerland, once in 1900 and again in 1910. 
In 1900 he found many of these creatures 
among the beggars in the streets, in the asy- 
lums, in the home, in the ornla asylum— 
everywhere he ran across these awful apolo- 
gies for human beings. But in 1910 he found 
only one! What had happened? Simply 
that a few resolute, intelligent reformers had 
changed the entire situation. An isolation 
institution, or rather two institutions, one 
for the men and the other for the women, 
were established. In these the best care of 
the inmates was taken as long as they lived, 
and such people do not live long. But pains” 
were taken to see that by no possibility could 
marriage or mating of those people take 
place. They forfeited any such rights in 
return for the care that they received from 
the State. 


10.) KUGENICS 443 


Thus is it possible to apply the laws of 
eredity as laid down by Mendel in a 
horoughly practical way and to get results 
mmediately in one short generation. It 
seems, and it is, a colossal task to change 
iverage human nature one iota. Yet in the 
ight of modern eugenics we could make a 
1ew human race in a hundred years if only 
xeople in positions of power and influence 
vould wake up to the paramount importance 
»f what eugenics means. And this could be 
lone quietly and simply without violence to 
axisting ideas of what is right and proper. 
[It could be done by segregation of the sexes 
‘or defectives, feeble-minded, idiots, epi- 
leptics, insane, etc. By this kind of isola- 
ion we can save the blood-stream of our 
race from a tremendous amount of needless 
sontamination. 

And it is being done. The growing 
tendency to put defectives in institutions, 
tho originally with no such object, will re- 
duce the transmission of defects, especially 
when it is recognized that the sexes must be 
separated and that the inmates should be 
kept at the institution through the repro- 
ductive period of life. 

It is inconceivable that the average indl- 
vidual will deliberately and consciously make 


Educational 
Influence 


444 HOW TO LIVE [$10, 


his caleulations regarding the character of — 
possible offspring before he allows himself 
to fall in love to the point of desiring mar-— 
riage. Yet unconsciously an educational in- 
fluence on love and on marriage selection — 
has been operating through centuries. The 


sick, the feeble-minded, the immoral, and 
members of their families, have at all times — 


been socially Handichnoek and have always 
been the first to be eliminated in marriage 
selection. And it is conceivable that this al- 
ready developed wisdom in mate-choosing 
can easily be augmented by a further knowl- 
edge of heredity which is now available. It 
unconsciously favorably modifies the indi- | 
vidual taste. 

Certain races of men, without conscious- 
ness of their action, have varied in the 
character of their choices (sex selection) in 


such a way as to bring about varied condi- | 
tions in their races, with respect to resist-_ 
ance to disease, of mental capacity and to 
moral quality. The Mongolian differs from 
the Hebrew, the Anglo-Saxon differs from 


the African. 


It depends largely upon the action of © 
those now upon the earth, who are now 
making their choices of marriage, as to 
whether the races of the future shall be 


ps 201 HUGENICS © 445 


physical, mental or moral weaklings, or 
whether they shall be physically brave and 
hardy, mentally broad and profound, and 
morally sterling. 

To summarize: TYNE are four main lines 
along which eugenic improvement of the 
race may be attained: 

(1) Education of all people on the in- 
heritability of traits and the consequent de- 
velopment of higher and more intelligent 
ideals of marriage; (2) segregation of de- 
fectives so that they may not mingle their 
family traits with those on sound lines; 
(3) sterilization of certain gross and hope- 
less defectives, to preclude the propagation 
of their type; (4) marriage laws consonant 
with the principles of Eugenics. 

There would seem to be great need of 
State Hugenic Boards, to correlate and to 
promote these activities, in the interest of 
the future population, and to give expert 
advice as to how to legislate wisely, and in- 
dividual advice as to how to mate wisely. 
The latter function now falls entirely upon 
the Eugenics Record Office at Cold Spring 
Harbor, under the Carnegie Institute of 
Washington, where the work is being car- 
ried on with great efficiency with the funds 
at command. 


Summary 


446 HOW TO LIVE [§ 10. 


REFERENCES 


1. Darbishire, A. D.: Breeding and the Mendelian Dis. 
covery, Cassell & Company, Ltd., London, New York, — 
Toronto and Melbourne, 1911. 5 

2. Davenport, Chas. B.: Heredity in Relation to Eugen- — 
ics, Henry Holt & Company, New York, 1911. § 

3. Dugdale, Robert L.: The Jukes, G. P. Putnam’s Sons, 4 
New York and London, 1910. q 

4. Galton, Francis: Hereditary Genius, D. Appleton & © 
Company, New York, 1870. 4 

5. Goddard, Henry H.: The Kallikak Family, The Mac- 
millan Company, New York, 1912. a 

6. Kellicott, William E.: The Social Direction of Human © 
Evolution, D, Appleton & Company, New York and © 
London, 1911, 4 

7. Huth, Alfred Henry: Marriage of Near Kin, Long- | 
mans, Green & Company, London, 1887. q 

8. Darwin, Charles: The Descent of Man, Thomas Y.— 
Crowell & Company, New York, 1874, 4 

§. Conklin, Edwin Grant: Biology and Democracy. Serib- 4 
ner’s Magazine, April, 1919. ‘ 


For further bibliographic lists, see bulletins entitled 
“Books and Journals,” and “Publications” issued by the | 
Eugenics Record Office, Cold Spring Harbor, N. Y. . 


INDEX 


Lo 
te 


A 
Agtag 


INDEX 


Abdominal muscles, influence of 
posture on, 70. 

Acetanilid, to be kept out of the 
body, 78. 

Acids, excess of from flesh foods 
and vegetables, 43; lactic in 
sour milk to relieve intestinal 
poisoning, 69-70, 

Activity, necessary in hygienic 
life, 105; relation to rest, 105; 
(see Work, exercises, recrea- 
cmp 
Adrenal glands, effect of tobacco 


on, 2. 

Adulterants in food harmful, 79. 

Advertising, reforms in, 181. 

gar-agar, for constipation, 66, 
197; to relieve colds, 873; to 
relieve piles, 411. 

\Jcohol, as a depressant, 318; as 
@ Medicine, 329-330; as a nar- 
cotic, 328; as an aid to work, 
328; avoiding in case of lung 
trouble, 412; as a cause of the 
social evil, 142; as a cause of 
tuberculosis, 142; chart show- 
ing comparative mortality 
among abstainers and non- 
abstainers, 301-305; econ- 
demned by National Council of 
Safety, 321-322; condemned in 
England, 322; danger from, 
80; effect of 413: effect on 
brain and nerves, 309-310; ef- 
fect on circulation, 312; effect 
on diabetes, 313-314; effect on 
efficiency, 319-320; effect on 
mortality, 319, 329; effect on 
herves, 316-318, 328; effect 
on brain, 318-319; effect on 
heart and pulse, 317-318; ef- 
fect on memory, 317-319; 
effect on motor coordination, 
317; effect on offspring, 320- 
321, 324-327, 82; effect on 
organic efficiency, 318; effect 
on resistance to cholera and 
Tabies, 327-328; effect on re- 
sistance to disease, 81, 311- 
312; effect on spinal cord, 
318; evil of, in case of over- 
weight, 261; experiments with 
aQimals, 324-327; food value 


of, 312-314, 328; influence on 
longevity, 298-307; in patent 
medicines, 79; in U, S. Army, 

2; moderation in use of, 
328-329; observations of Pas: 
teur Institute, 327-328; pro- 
hibited in U, S., 322-323: re- 
port of British Central Board, 
328-329; study of at Carnegie 
Institute, 315; to be kept out 
of body, 78-79; verdict of 
medical profession, 329-332; 
views of Ballantyne, 320; 
views of Bevan, 331-332; 
views of Lelean, 332; views 
of Mayo, 329-330; views of 
Pershing, 322, 

Air, freshness of, 12; fresh to 
avoid colds, 369-370; fresh to 
relieve lung trouble, 412; hu- 
midity of, 11, 19; hygiene of, 
166; outdoor, 18; tempera- 
fou of, 10; vitiation of, 12- 


Air-baths, value of, 15; possibil- 
ity of, 15, 167. 

Air-fans, value of, 10. 

Albumin in urine, 412. 

Alkaline dentifrices, 101, 
American Medical Association, 
verdict on alcohol, 329-332. 
Anemia, use of egg-lemonade in 
case of, 266; caused by focal 

infection, 97. 

Animals, experiments with alco- 
hol, 324-327; with tobacco, 
343-344, 351. 

Animal cells, apparent vitality of, 
161. 


Appendicitis, treatment of, 413. 

Appetites, misled, 170, 

Arching, body exercise, 278. 

Arm stretching exercise, 271; 
arm and leg exercise (signal 
station), 276. 

Arteries, tobacco and, 83. 
Arthritis deformans, focal infec- 
tion as a cause of, 95, 97. 
Asthma, as cause of rejection 

from army, 400. 
Athletes, effect of tobacco oR, 
345-347, 356-358, 


449 


450 


Athletics, injuries from, 114. 

Autointoxication, definition of, 
96; from poor mastication, 96. 
Baby, calories needed, 195; 
human milk for, 36; need of 
orange juice when pasteurized 
milk is used, 47. 


Bacteria, in dust, 13; as cause 
of colds, 366. 

Baking soda, to relieve colds, 
372. 

Balanced ration, 198-202. 

Ballantyne, Dr. J. W., views on 
alcohol, 320 

Bananas, as a cheap source of 
carbohydrates, 150. 

Basal metabolism, 239. 

Bathing, for activity or relaxa- 
tion, 119; hot to relieve colds, 
372-373; importance of, 89; 
to induce perspiration, 90; to 
induce sleep, 120. 

Beans, relative cost for calory 
value, 149; as a cheap source 
of protein, 150. 

Bed, hard preferable, 122; ne- 
cessity of airing, 15. 

Bedding, material and care of, 


, relative cost for calory 
value, 149. 

Belts, evils of constriction from 
tight, 16. 

Benedict, F. G., experiments in 
basal metabolism, 239-240; ex- 
periments in diet, 41, 253-254. 

Beri-beri, cause of, 193. 

Berry experiments with tobacco, 


348. 

Bevan, Dr. A. D., on alcohol, 
331-332. 

Bladder trouble, 
411-412, 4138. 

Blood-pressure, effect of alcohol 
on, 312; effect of tobacco on, 
344, 348, 351-352; high and 
low, 156; improved by deep 
breathing, 26; proper treat- 
ment of high, 412. 

Blood vessels, mortality from dis- 
eases of increasing, 379. 

Body exercises: arching, 278; 
arm stretching, 271; bridging, 
278; crawling position, 277; 
full length, 275; knee-chest, 
273; leg and arm, 276; neck 
and shoulder stretching, 272; 
shoulder straightening, 272; 
toe curling, 281; toe sitting, 
275; tree swaying, 274; trunk 
pending, 273; windmill, 279- 


treatment of, 


HOW TO LIVE 


Books for reference, on alcohol, 
333-338; on eugenics, 446; on 
tobacco, 368-365; on food and 
diet, 254-256. 

Bowel action, regulating of, 196- 


198. : 
Brain, effect of alcohol on, 309- 
8310, 318-319; effect of tobacco 
on, 344; workers, diet for, 34. 
Bran, laxative qualities of, 65; 
to ee constipation, 196, 
198. 5 
Bread, as a cheap source of car- 
bohydrates, 150. © 


Breathing, deep, 25; to avoid 
colds, 370; effect of tobacco 
on, 351, 354, 356; exercises 


for, 26; helped by singing, 27; 
influence on mind, 27; to in- 
duce sleep, 120. 4 
Bridge, body exercise, 278. F 
Bronchitis, as cause for rejection 
from army, 400. 4 
Bunions, as result of improper 
shoes, 410; treatment for, 410. 
capers experiments with tobacco, 
Butter, food value of, 209; rela 
tive cost for calory value, 149, 
Buttermilk, food value of, 209. © 


Caffein, in patent medicines, 793 
to be kept out of body, 78-79. 
Cakes, table of, to show foo 
values, 207. y 
Calories, average number needed, 
230; avoiding in overweight 
263; consuming in under 
weight, 267; cost of, 231; 


nition of, 28, 195; in vario 
foods, 29; number consum 
by different classes, 237-23 
number needed, 30, 194-195 
by policemen, 212; proportion 
to body weight, 247. a 
Camping, advantage of, 18. — 
Cancer, increasing, 381. q 
Candy, food value of, 240-241, 
Carbohydrates, foods rich im 
199-200; cheap sources 0. 
150. . 
Carbonated waters, to relie¥ 
constipation, 196. 3 
Carrel, experiments of, 61, 1 
Catarrh, caused by tobacco, 
Central Board of Great Brita 
report of, on alcohol, 328-3 
Cereals, laxative quality of, 
for underweight, 266. 
Chairs, effect of, on sitting Pp 
ture, 74. ai 


is) 


INDEX . 


Character, effect of posture on, 
a6 influence of health on, 

Charts: showing comparative 
mortality among aleohol ab- 
stainers and non-abstainers, 
301-305; showing death-rate 
from typhoid fever and tuber- 
culosis, 380; showing death- 
rates in cities and rural dis- 
triets, 390-391; showing in- 
erease in death-rate as age 
advances, 392; showing mor- 
tality from diseases of heart, 
blood-vessels, and kidneys, 379. 

Cheese, as a cheap source of pro- 
tein, 150; food value of, 209; 
putrefactive among the worst 
foods, 55; relative cost for 
ealory value, 149. 

Chewing (see Mastication). 

Children effect on, of alcoholic 
indulgence by parents, 82, 320- 
321, 324-327; influence of pos- 
ture on, 76; sleep required by 


121. 
Chittenden, on allowance of calo- 
Ties, 247-248; on diet, 253. 
Chloral, to be kept out of body, 


Choice of food, effect on of slow 
eating, 54. 

Cholera, effect of alcohol on re- 
sistance to, 327-328. 

Chorea, inheritability of, 428. 

Chronic diseases, factors in, 393. 

Cigarettes (see Tobacco). 

Cigars (see Tobacco). 

Circulation, effect of alcohol on, 
312; effect of tobacco on, 344, 
360; endangered by faulty ex- 
ercise, 285-286. 

Civilization, duty of, 174; evils 
of, 171; influence on hygiene, 
162; as factor in shortened 
life, 174, 

Cleanliness, importance in avoid- 
ing infections, 89; promoted 
by perspiring prior to bath- 
ing, 90. 

Clerks, unsuspected impairments 
among, 156. 

Clinics, for treatment of ear 
trouble, 412; for treatment of 
venereal diseases, 413; for 
miscellaneous diseases, 413. 

Clothing, artificial, 166; as fac- 
tor in body ventilation, 14; 
colors of, 18; evils of tight, 
16; importance of loose, 17; 
materials, 17; porous quality 
of, 14; proper to avoid colds, 
368-369; proper nature of, 14; 
table of comparative weights 


451 


of men’s and women’s, 258- 
259; warmth of, 17; weight 
of, V7. 

Palen tar, in patent medicines, 


Cocain, to be kept out of the 
ody, 78. 
bit inets drinking, evils of habit, 


Coffee, moderate use of in case 
of heart trouble, 412. 

Colds, causes of, 8, 366-367; 
from germs, 83; how to avoid, 
367-371; nasal douches, 84, 
370; treatment of, 371-377. 

Colon, method and value of mas- 
sage of, 67. 

Colors of cloths, 18. 

Condiments, hot, to be used spar- 
ingly, 55. 

Constipation, as cause of colds, 
370; avoiding drugs in case 
of, 66, 197; cause of, 64; 
diet in case of, 67; diet and 
methods to relieve, 196-198; 
use of enemas, 66; exercise 
to relieve, 197; harmful ‘“‘in- 
ternal baths,” 67; laxative 
foods, 65; massage of colon, 
67; mineral oils, 66; number 
of defecations necessary, 68; 
poisoning from decomposition 
of protein in colon, 69; poi- 
soning induced by faulty pos- 
ture, 70; proper: habits, 68; 
proper height of closets as fac- 
tor, 67; relieved by agar-agar, 
oat 197; water to relieve, 65, 

Foes nds stoop,”’ ill-effects 
of, ; 

Cooking, loss of vitamins caused 
by in certain foods, 46; neces- 
sary for certain foods, 49. 

Cornaro, “‘The Temperate Life,” 
161 


Corns, as result of faulty shoes, 
410; treatment of, 410. 

Corsets, evils of constriction from 
tight, 16. 

Cost of food, cheap sources of, 
150; calculating in home, 
234; experiments with police- 
men, 212; ice-cream and candy, 
240-241; list of costs per 100 
calories, 149; rise in, 213; 
tables showing, 213-229, 232- 
233; table showing increase 
in, 236, 

Cotton-seed oil, as cheap source 
of fats, 150. 

Cotton, use of in clothing, 18. 

Corn-meal, relative cost of for 
calory value, 149. 


452 ' 


Country life, advantages of, 18. 

Cousins, marriage of, 427 

Crawling position exercise, 277. 

Cretins, treatment of in Switzer- 
land, 441-443. 

ia ri laws of heredity applied 
to, 4 


Dampness of le exaggeration 
of evils of, 

Dairy sea ey cals of to show 
food values, 209. 

Dancing, value of and evils of, 
117 


Death-rate (see Mortality). 

Debility, as cause for rejection 
from army, 400. 

Deformity, as cause for rejection 
from army, 400. 

Desenerenine caused by tobacco, 

Dental floss, use of, 100. 

Depressant, alcohol as a, 318; 
tobacco as a, 344. 

Delusions, popular concerning 
certain ailments, 142. 

Deeiet controlling intensity of, 


Despondency, slouching posture 
as cause of, 70-71. 

Desserts, table of, to show food 
values, 207. 

Diabetes, alcohol as factor in, 
313-314; as cause for rejec- 
tion from army, 400; as re- 
sult of focal infection, 97; 
causes of, 142. 

Diet, experiment with policemen, 

2; experiment with Fletch- 
er’s method, 246-252; for 
brain-workers, 34; for ‘over- 
weight, 260-264, 411; for un- 
derweizht, 265- 267, "411; to 
relieve constipation, 196- i98; 
to relieve piles, 411; to relieve 
lung trouble, 412 (see Food). 

Diet squad tests, 212. 

Digestibility of foods, knowledge 
of needed, 213. 

Disease, carried by mosquitoes 
and flies, 85; caused by ab- 
sence of vitamins from food, 
46; caused by focal infection, 
97- ‘98; caused by tobacco, 
352; ‘effect of alcohol on re- 
sistance to 81, 311-312: 327- 
328; mortality from, 301- 305, 


879 - 380; preventability of, 
Drafts, prejudice against, 7; 


colds from, 8. 


HOW TO LIVE 


Draft boards, statistics of exam- 
inations, 399-401; Life Exten- 
sion Institute circular distrib- 
uted by, 409-414 

Drug, alcohol as a, 315, 318; 
avoiding for constipation, 197; 
avoiding in case of lung trou- 
ble, 412; avoiding in case of 
piles, 4i1: habit-forming in 
patent medicines, 79; habit as 
cause for rejection from army, 
401; tobacco as a, 360. 

Duodenum, ulcer of, caused by 
focal infection, 97. 

Dae danger from, 13; how to, 


Dyspepsia, caused by tobacco, 


Kar, defective as cause for re- 
jection from army, 400; 
proper treatment of trouble of, 
412; vertigo from wax in, 141. 

Eating, before retiring, 
Fletcher’s method of tested, 
244-252 (see Food, diet). 

Efficiency, effect of *alcohol on, 
oa 320; effect of tobacco on, 

Eggs, among most expensive and 
least desirable foods, 148; food 
value of, 211. 

Egg lemonade, fuel value of and 
oa in case of underweight, 

Electrical stimulation, effect of 
alcoho! on, 317. 

Electricity, preferable for illumi- 
nation, 12. 

Emetin, use of in treating pyor- 
rhea, 100. 

Emotions, exercise of, 115. 

Endurance, effect of mastication 
on, 244-252; reduced by meat 
re ied 242- 244: tests for, 249- 


Epilepsy, as cause for rejection 
from army, 400. 

Equanimity, secret of, 133. 

Hugenics, advice on to young 
people, 418; aim of, 182; 
boards of needed, 445; data 
concerning, 186; definition of, 
415-416; education in, 443- 
444; importance of in mar- 
riage, 184; instances of im- 
provement, 441-443; knowl- 
edge of necessary, 185: mar- 
riage of cousins, 427; pro- 
gram of, 185; summary of, 
445 (see Heredity). 

a haa Record Office, work of, 


121; 


INDEX 


Exercises, after meals, 112; bene- 
ficial, 287; danger from faul- 
ty, 285-287; dancing, 117; for 
sedentary workers, 112; en- 
thusiasm in, 113; for over- 
weight, 261-263; for under- 
weight, 267; games, 117; in- 
jury from<athletics, 114; men- 
tal, 115; mechanical exerciser, 
112; muscular, 26; outdoor in 
winter, 113; swimming, 119; 
to relieve troubles of feet, 410; 
to correct posture and develop 
pene abs ed Mala to induce 
sleep, 120; to ieve consti- 
pation, 197; to stimulate heart 
and lungs, 112; value of walk- 
ing, 116. 

Eye-strain, causes and eyils of, 
111; percentage of, 156; pre- 
vention of, 111; relief of 
111; vertigo from, 141. 

Eyesight, defective, as cause of 
rejection from army, 400; ef- 
fect of tobacco on, 352, 354; 
Bronee treatment of defective, 


Fads, avoidance of in diet, 58. 

Fatigue, as cause of colds, 370; 
avoiding eating in state of, 
34; avoiding in case of lung 
trouble, 412; relation of pos- 
ture to, 71; relaxation for, 
119; neutral baths for, 120. 

Fats, cheap sources of, 150; 
foods rich in, 199-200; needed 
in case of lung trouble, 412; 
needed in case of underweight, 
411; to be avoided in case of 
overweight, 411. 

Feet, defective as cause of re- 
jection from army, 400; im- 
portant factor in posture, 73; 
proper treatment of defective, 
410; right shoes needed, 282- 
285, 410. 

Figs, laxative qualities of, 65. 

Fisher, Dr. G. J., tests with to- 
haeco, 348. 

Fistula, as cause for rejection 

__ from army, 400. 

Flat-foot, exercise for, 281, 285; 
not of importance alone, 411. 
Fletcher, Horace, method of eat- 

ing tested, 244-252. 
Flies, as spreaders of disease, 
5; means of protection 
against, 85, 87. 
Flour, among cheapest foods, 
149 


Focal ‘infection, sources and re- 
sults of, 97. 


453 


Food, artificial, 167; amount con- 
sumed by different classes, 
237-239; acids and salts, 49; 
alcohol as a, 3812-314; bal- 
anced ration, 198-202; bulky, 
45; Benedict, experiments of, 
41; classification of, 199; cel- 
lulose, 46; calories in, 29; 
composition of protein, 39; 
cheap sources of protein, fats 
and carbohydrates, 150; 
dietetic requirements (McCul- 
lum), 50; danger ftom raw 
foods, 49; diet in army, 41; 
diet in middle life, 33; diet in 
hot weather, 33; diet for over- 
weight, 263-264; diet for un- 
derweight, 267; excessive use 
of protein, 37; experiment to 
show need of, 246-252; flesh, 
43, 170; fuel foods, 189-190; 
for building and repairs, 191- 
192; fats and carbohydrates, 
44; for brain workers, 34; 
good and bad foods, 54; hard 
foods44; human milk, 36; 
heart-rate increase, 42; _ indi- 
gestible foods, 57; injuries 
from too much protein, 38-40; 
kinds needed by body, 189; 
knowledge of values needed, 
213; lists: of starchy foods, 
190; of sugars, 190; of fats, 
190; of proteins, 191; of min- 
eral salts, 192; of bulk foods, 
192-193; of hard foods, 193; 
of vitamins, 193; table of 
costs per 100 calories of vari- 
ous foods, 149; mastication, 
51; medical examination for 
diet, 59; misled appetites, 170; 
need of raw foods, 46; pro- 
tein, fats, carbohydrates, 35; 
proportion in food, 86; purins, 
43;,‘principle of McCullum, 
47; Pearl on variety, 59; 
quantity needed, 30; regulat- 
ing foods, 192, 196-198; reg- 
ulating meals, 34; raw milk, 
47; spices and sweets, 55; 
scurvy and pellagra, 48; the 
worst foods, 55; foods to 
avoid in overweight, 261; to 
relieve constipation, 196-198; 
tables of, to show food values, 
203-211; tables showing cost 
and values of, 214-229, 232- 
2383; tables showing increase 
in cost of 236; vegetable foods, 
43; views of Interallied Coun- 
cil of Physiologists, 40; vita- 
mins, 46; value of candy and 
ice-cream, 240-241; water, 56. 


454 


Food Fuel for the Human En- 
gine, book issued by the Life 
Extension Institute, 212. 

Foot strain, evils of, 282-285. 

Forel, on the social evil, 142. 

Fowl, Andalusian, experiments in 
mating, 428-435. 

Fruit, as bulk food, 193; laxa- 
tive qualities of, 65; need for 
in diet, 46; tables to show 
food values of, 205, 207; to 
relieve constipation, 196, 198. 

Fuel value of foods, 189-190, 
203-211. 

Full nas ara exercise, 275. 

Furfural in cigarettes, 341. 


Gall trouble, as cause for rejec- 
tion from army, 401; treat- 
ment of, 413. 

Game, ‘‘high,’’ among the worst 
foods, 

Garters, evils of constriction 
from tight, 16. 

Garth, Dr., on tobacco, 339. 
Genito-urinary trouble, as cause 
of rejection from army, 400. 
Gephart, tables of showing food 
costs and values, 213-229, 

232-2338. 

Germs, as cause of colds, 8, 83, 
366; as cause of grippe, tuber- 
culosis, etc., 83-85; carried in 
milk, 85; how spread, 84; in 
sour milk for relief of in- 
testinal poisoning, 69; killed 
by sunlight, 14. 

Glasses to correct defective eye- 
sight, 410. 

Glucose, as a cheap source of 
carbohydrates, 150; relative 
cost for calory value, 149. 

Goitre, as cause for rejection 
from army, 401; as result 
of focal infection, 97. 

Goldberger on diet, 48. 

Golf for exercise, 113; beneficial 
in case of overweight, 261. 
Gonorrhea, sterilizing influence 
of, 92; treatment of, 413. 
Grippe, cause and treatment of, 
875-376; germs of, 83; nasal 

douches, 84.- 


Guinea pigs, experiments in mat- 


ing, 435-437. 
Gums, infection of as cause of 


disease, 410; treatment of, 
410. 
Ham, relative cost for calory 


value, 149. 
Hammertoes, relief for, 410, 


A 


HOW TO LIVE 


Happiness, habit of, 138. 
Har eek list of, 193; value 


of, e : 

Hats, ill effects of tight, 16. 

ee how to avoid, 376- 

Headache, slouching posture as 
cause of, 70-71. 

Health, cost of, 146; danger of 
over-confidence, 159; effect of 
mind on, 123-137; indicated 
by weight, 194; influence of 
eyesight on, 410; influence on 
character, 123; minor ail- 
ments, 157; possibilities of, 


160. 

Heart, effect of alcohol on, 312, 
317-318; effeet of tobacco on, 
844, 848, 351, 354-357; mor- 
tality from diseases of increas- 
ing, 379. 

Heart trouble, as cause for re- 
jection from army, 400; as 
result of focal infection, 97; 
caused by exercise to reduce, 
263; percentage of, 156; 
proper treatment of, 412. 

Heating systems, as factor in 
ventilation, 10. 

Hemorrhoids, as cause for rejec- 
tion from army, 4003; proper 
treatment of, 411. 

Heredity, advice on, to young 
people, 418; as factor in 
crime, 421; desirable and un- 
desirable traits, 422-423; com- 
binations of humans, 437-439 ; 
discoveries of Mendel, 417; 
distribution of traits, 420-422; 


dominant and recessive traits, 


439-441; education in, 443- 


444; eugenics and, 415; ex- — 


. periments with Andalusian — 


fowl, 428-435; 
with guinea pigs, 435-437; in- 
fluence of previous generations, 
426; influence of various com- 
binations, 423-425; inheritable 
traits, 418-420; transmission 
of traits, 426 (see Eugenics). 

Hernia, as cause for rejection 
from army, 400; proper treat- 
ment of, 411. 


[Bue 
Hobbies, value of, 116.. 


Heroin, to be kept out of body, | 
4 


experiments 


Hookworm, as cause of under- 


weight, 411; danger from, 88. © 
Borenak riding, for exercise, , 


Housing, evils of, 7, 164. 


Hurry, evils of, as a habit, 132. 4 
C as cause for rejec- 
tion from army, 400. a 


Hydrocele, 


INDEX 


Hygiene, advances made in, 180; 
aids to, 147; army statistics, 
155; of brain and nerves, 288- 
297; causes of shortened life, 
174; cooperation in, 178; cost 
of negligence, 158; duty of 
public, 180; eugenics, 182; 
examinations of Life Exten- 
sion Institute, 156; factor in 
civilization, 162; fields of, 
175; importance of examina- 
tions, 157; individual, 177; 
meaning of, 1; need of com- 
plete observance, 144; neglect 
of individual, 177; objections 
to, 151; obstacles to, 145; 
Pasteur, 177; popular delu- 
sions, 142; possibilities of, 
154; public, 176; preventabil- 
ity of disease, 154; remedies 
worse than ills, 172; result of 
neglect, 143; results of, 177; 
reward of observance, 160; 
Roosevelt Conservation Com- 
mission, report of, 155; ytles 
of, 138; simplicity of,’ 148, 
152; social evil, 182; unity 
of, 140; vaccination, 181. 

Hypochondriacs, danger of be- 
coming, 129. 


Ice-cream, food value of, 241. 

Ideals, new, 2, 4. 

Impairments, unsuspected amon 
clerks, 156. ? 
Indian, bad effect of indoor liv- 

ing on, 166, 

Insomnia, 
352; exercises to relieve, 120; 
bathing to relieve, 120. 

Instinct, following in 
244-252, 

Interallied Council of Physiolo- 
gists, views on meat eating, 


eating, 


Intestinal poisoning, due to de- 
composition of protein in co- 


lon, 69; induced by faulty 
posture, 70; methods of re- 
lieving, 


Iron, in vegetables, 43. 


James, Prof. Wm., on mental 
attitude, 132. 

James I, on tobacco, 339. 

Japanese, their war hygiene, 89; 
diet and sanitation in Russian 
war, 407-409. 

Jewish Rabbis, low mortality of, 


Longevity, 


455 


Kidneys, diseased as cause for 
rejection from army, 400; 
mortality from diseases of in- 
creasing, 379; proper treat- 
ment of disease of, 411-412; 
trouble as result of focal in- 
fection, 97. 

cane ke among the worst foods, 


Kitchener, on alcchol, 322. 
Knee-chest exercise, 273. 
Kumyss, food value of, 209. 


Lactic acid in sour milk to re- 
lieve intestinal poisoning, 69- 
70 


Leg and arm exercise (signal 
station), 276. 

Lelean, Major, on alcohol, 332; 
on tobacco, 354-355. 

Life Extension Institute, circu- 
lar of instruction issued by, 
403-404, 409-414; dietetic ex- 
periment of, 212; directions 
supplied for outdoor sleeping, 
24; examinations of, 156; 
pamphlets on sex education, 
92; purpose of, 1. 

“Tife Shock,’ 293-296. 

Linen, use of, in clothing, 17. 

Liniment, not a eure for rheuma- 
tism, 413. 

Liquor (see Alcohol). 

errr. morbid, avoidance of, 


Liver among the worst foods, 55. 
Liver trouble as cause for rejec- 
tion from army, 401 


bard ft: eriments with 
caused by tobacco, |/ Lombard, Prof., experi ts 


tobacco, 82. 

influence of alcohol 
on, 298-307 (see Mortality). 

Lungs, proper treatment of dis- 
ease of, 412-413 (see Tuber- 
culosis). 

Lusk, comment on food values 
and costs, 230-231; tables of, 
showing: food values and 
costs, 213-229, 232-233. 


Malaria, causes and prevention 
of, 85 

Marriage, advice on to young 
people, 418; choice in, 184; 
of cousins, 427; eugenics and, 
184; evils of deferred, 173; 
forbidden improper, 441; im- 
proper, 186; laws needed to 
control, 185; responsibility of, 
444-445; restriction of, 441- 
443 (see Heredity, eugenics). 

Massage of colon, method and 
value of, 67. 


456 


Mastication, experiments to show 
importance of, 244-252; mean- 
ing of, 51; need of, 52; 
proper method of, 194-195. 

Mating, experiments with Anda- 
lusian fowl, 428-485; experi- 
ments with Guinea pigs, 435- 

7. 


SB ORGH 5 Rel 
329-330. 
big rine ay Prof., on diet, 47, 48, 
50. 


on alcohol, 


Meats, among most expensive and 
least desirable foods, 148; 
avoiding in case of high blood 
pressure, 412; excess of acids 
from, 43; experiment to show 
amount needed, 246-252; re- 
duces endurance, 242-244; 
table of to show food values, 
206. 

Medical profession, verdict on 
alcohol, 329-332. 

Medical specialists, 141. 

Medicine, alcohol as a, 329-330; 
revolution in practise of, 2; 
tobacco not a, 359. 

Memory, effect of alcohol on, 
317, 319. 

Mendel, discoveries of, 417. 

Menstruation, physical and men- 
tal effects of, 124. 

Mental attitude, evils of indecis- 
ion, 136; happiness, 133; 
hurry, evils of, 182; hypo- 
chondriacs, 129; influence of 
breathing on, 27; mental con- 
trol, 133; ‘‘mind cures,’’ 129; 
relation to health, 123-137; 
relation to hygiene, 153; re- 
ligion as factor, 132; repres- 
sion of emotions, 133; worry, 
130. 

Mental exercises, need of, 115. 

Mental disease, as cause for re- 
jection from army, 400; treat- 
ment of, 413. 

Mental strain, avoiding in case 
of lung trouble, 412. 

Mental traits, inheritability of, 
419-420. 

Milk, food value of, 209; rela- 
tive cost for calory value, 149; 
skim as a cheap source of 
protein, 150. 

Mind, exercise of, 115. 

Mind cure, advantages and dis- 
advantages of, 129. 

Mineral oil, to relieve constipa- 
tion, 197. 


Moral traits, inheritability of, 
420. 


Night air, value of, 22. 


HOW TO LIVE 


Morphine, in patent medicines, 
79; to kept out of the 
body, 78-79. 

Mortality, comparison of present 
with earlier rates, 394-395; 
decrease of in England, 396; 
effect of immigration on, 397; 
effect of tobacco on, 349-351; 
effect of weight on, 258, 267; 
from tuberculosis, 420; in- 
crease in U. S., 879; influence 
of alcohol on, 298-307, 319, 
329; in peace compared with 
in war, 404-405; physical ex- 
aminations to check, 393; 
tables showing . tendencies 
among various nations and 
classes, 382-392. 

Mosquitoes, evils of and protec- 
tion against, 85. 

Motor coordination, effect of 
alcohol on, 317. 

Moving pictures, as _ beneficial 
recreation, 117; as cause of 
eye-strain, 111. 

Muscles, effect of alcohol on, 
310; effect of tobacco on 354: 
exercises to develop, 269-281; 
influenee of posture on ab- 
dominal, 70. 
usic as aid to exercise, 287. 

Mutton, relative cost for calory 
value, 149. 


sar Pct poison, tobacco as a, 
National Council of Safety, con- 
demns alcohol, 321-322. 
National vitality, influence of 
war on, 398. ; 
Neck and shoulder stretching ex- 
ercise, 272. | 
Neckwear, evils of constriction 
from tight, 16. | 
Negro, bad effect of indoor liv- 
ing on, 166. | 
Nerves, effect of alcohol on, 309- 
310, 316-317. | 
Nervous troubles, as cause for 
Tejection from army, 401; 
caused by sudden weight re- 
duction, 262; shell-shock, 289- — 
297; treatment of, 413. 
Neurasthenia, slouching posture — 
as cause of, 70-71; as cause 
for rejection from army, 401. 
Nicotin, effect on man, 342, 344- — 
1; injurious effects of, 341; — 
in tobacco, 340-348; in to-— 
bacco smoke, 342; to be kept 
out of body, 79 (see Tobacco). 


INDEX 


Nose, defective as cause for re- 
jection from army, 401; 
douche not advisable, 370; in- 
fection of as a cause of rheu- 
matism, 413; obstruction in 
as cause of colds, 366-367; 
proper care of, 370-371; 
treatment of trouble in, 413. 

Nuts, table of to show food 
values of, 211. 


Oatmeal, relative cost for calory 
value, 149. 

Crsupasion, outdoor preferable, 
0 


Offspring, effect of alcohol on, 
320-321, 824-327, 

Oleomargarine, as a cheap source 
of fat, 150; relative cost for 
calory value, 149. 

Olives, food value of, 210. 

pas i! to relieve constipation, 
197. 


Onions, food value of, 203-204. 
Copia to be kept. out of body, 


Orange juice, needed when pas- 
teurized milk is used, 47. 

Organic disease, increase in, 
378; in immigrants, 397. 

Organic efficiency, effect of alco- 
hol on, 318. 

Overeating, as cause of colds, 
370; avoiding in case of heart 
Pik or high blood pressure, 
412. 

Overweight, as cause for rejec- 
tion from army, 400; diet for, 
260-261; evils of sudden re- 
duction, 262; exercise for, 
261-262; not normal, 257; 
reasons for, 259, 260; treat- 
ment of, 411. 

Overwork, popular 

~ concerning, 143. 

Oysters, among most expensive 
foods, 149. 


delusions 


Pack, Prof., experiments with 
tobacco, 82, 345-347. 

Paraffin oil, as an 
lubricant, 66. 

Pasteur, on disease, 177. 

Pasteur Institute, observations 
on alcohol, 327-328. 

Pasteurized milk, vitamins de- 
stroyed in, 47; need of orange 
juice when used, 47. 

Pastry, table of to show food 
values, 207. 

Patent drinks, to be avoided, 79. 


intestinal 


457 


Patent medicines, avoiding in 
case of lung trouble, 412; 
habit-forming drugs contained 
in, 79, 

Peanuts, a@S_a cheap source of 
protein, 150. 
eas, relative 
value, 149 

Pershing, on alcohol, 322, 

Perspiration, as an aid to 
cleanliness, 90; Methods of 
inducing, 90. 

Philosophy, value of good in 
mental hygiene, 132. 

Physical culture, arm stretching, 
271; body arching, 278; body 
bridging, 278; crawling posi- 
tion, 277; dangers of faulty, 
286-287; exercises for, 269- 
281; atfoot exercise, 281; 
full length exercise, 275; knee- 
chest exercise, 273; neck and 
shoulder stretching, 272; sig- 
nal _ station, 276; shoulder 
straightening, 272; toe curl- 
ing, 281; toe sitting, 275; 
tree swaying, 274; trunk 
operating 273; windmill, 279- 


cost for calory 


Physical examination, for smok- 
ers, 363; for users of alcohol, 


821; for various troubles, 
413; in army, 3898-401 mdieae V6) 
civil life, 402; in case of 


heart trouble, 412; in case of 
bladder, kidney, and urinary 
troubles, 411-412; to check 
mortality, 393. 

Physical strain, avoiding in case 
of lung trouble, high blood 
pressure, and heart trouble, 


Physical traits, inheritability of, 
419 


Pickles, food value of, 210, 

Pies, table of to show food 
values, 207. 

Piles, avoiding drugs in case of, 
411; as result of constipation, 
411; proper treatment of, 411, 

Pillows, proper size of, 122. 

Pneumonia, cause and treatment 
of, 375-376. 

Poisons, alcohol as a, 80; cause 
of old age and death, 61; 
colds, 83; constipation, causes 
and relief, 64-69; danger from 
vermin, 88; dirt in factories, 
89; drugs and patent medi- 
cines, 78; elimination of, 61; 
evidence of, 70; evacuation, 
64; experiment of Carrel, 61; 
germs, 83; handshaking, 89; 
hookworm, 88; importance of 


458 


. cleanliness, 89; intestinal 
poisoning, 69; malaria and 
yellow fever, 85: sex infec- 


tion, 90; tobacco as a, 
351-853; through teeth and 
gums, 92-104; tuberculosis, 


84; typhoid, 85; use of sour 
milk in case of intestinal, 69; 
value of perspiration, 90; 
value of water, 62, 65. 

Pork, relative cost for calory 
value, 149. 

Porous fabrics, advantages of in 
clothing, 14. 

Posture, effect of chairs on, 74; 
effect of on character, 7 7: ex- 
ercises to correct, 569-281; 
feet as factors, 73; correct, 
268-269; faulty as cause of 
vertigo, 141; importance of, 
70; importance of in sitting 
and evils of faulty, 75-76; in 
children, 76; standing and 
walking, 70. 

Potatoes, as cheap source of 
carbohydrates, 150; relative 
cost for calory value, 149, 


Poultry ‘High,’ among the 
worst foods, 55. 

Preservatives in food, to be 
avoided, 7 


Prohibition, in U. S. Army, 322; 
in U. S., 322-323; in Eng- 
land, 322; welcomed by med- 
ical ‘profession, 830. 

Prostitutes, danger of infection 
from, 90; disease among, 91; 
how to meet evil of, 92, 

Prostitution (see Boca evil). 

Protein (see Food); cheap 
sources of, 48; 150; experi- 
ment to show amount needed, 
246-252; foods rich in, 199- 
200; tables showing food 
values in, 214-229; vegetable 
sources of, 43. 

Prunes, laxative qualities of, 65. 

Puddings, table of to show food 
values, .207. 

Pulse (see Heart). 

Purins, in flesh foods as cause 
me uric acid, 43; in vegetables, 
4 


Pyorrhea, as cause for rejection 
from army, 401. 


Quacks, avoiding in case Me Jpn 
trouble, 412; evils of, 
Quinine, to be avoided, aaa 


Rabies, effect of alcohol on re- 
sistance to, 327-328. 


HOW TO LIVE 


posture, 70-78; importance of | 


Raw foods, importance of wash- 
ing, 49. 

Recreations, golf, 113; horse- 
back riding, 113; outdoor, 19; 
running, 112; swimming, 112; 
tennis, 113; value of, 116; 
various kinds, 116; walking, 
112-114. 

Reference books, on alcohol, 333- 

83; on eugenics, 446; on 
food and diet, 254-256; on 
tohacgo, 363-365, 


pare eo marriage of close, 
A427. 

Relaxation, value of, 119. 
Religion, value of in mental 


hygiene, 132. 

Remedies, worse than ills, 172. 

Reproduction, effect of alcohol 
on, 820-321; prevention of by 
unfit, 185. 

Resistance to disease, effect of 
aleghol on, 311-312. 

Rest and sleep, two Brest forms 
of inactivity, 105. 

Rheumatism, as cause for re- 
jection from army, 400; focal 
infection as cause of, 97; 
tooth trouble as cause of, 410; 
treatment of, 413. 

Rice, as cheap source of carbo- 
hydrates, 150; relative cost for 
calory value, "149 

Rose, Prof., menu to relieve con- 
stipation, 198. 

Rosenau, Dr., on sex education, 


91. 
Roosevelt Commission, National 
Vitality, report of, 155 
Rubner, Prof., on diet, 38. 
Running for exercise, 112. 
Hupiures proper treatment of, 
4 


Sanchare be kept out of the 


dy, 
Salts in food, 49; list of, 192. 
renee benefits and dangers of, 


17 

Schools, outdoor, 19. 

Scurvy, cause of, 193 

Sex infection, avoidance of, 91; 
consequences of, 91; evils of, 
90; proper treatment of, 413; 
protection from in army, 92. 

Sex instruction, need for and 
method of giving, 91. 

Shaler, Prof., ‘‘Man‘ and the 
Earth, y 163. aA 

Shell-shock, 289-297, ° 

Shoes, evils of faulty, 282-285; 
improper as cause of foot 
on 410; value of proper, 


INDEX 


houliet straightening exercise, 


Sight, effect of tobacco on, 352, 
4; proper treatment of de- 
fective, 410 (see Eyesight). 

Singing, to help breathing, 27. 

Sitting, correct posture in and 

' evils of faulty posture, 75-76. 

Skin, disease of as cause for re- 
jection from army, 401; train- 
ing to avoid colds, 367-368; 
treatment of infection, 413. | 

Sleep, bed as factor in 122; 
dreams, 122; eating before re- 
tiring, 121; how to induce, 
120; hours of, 121; needed by 
children, 121; neutral baths, 
value of, 120; pillows, 122. 

Sleeping, outdoor, 20; nerve 
cure, 21; protection from cold, 
22; tuberculosis cure, 20; 
value of 22. 

Smoking (see Tobacco). 

Social evil, causes of, 173; al- 
cohol as factor, 142; how to 
fight, 142; movement against, 
182 (see Sex infection). 

Soda water, food value of, 241; 
patent drinks to be avoided, 
79 


‘“Soldier’s heart,’? tobacco as 
factor in, 355-356. 

Soups, food values of, 211. 

Sour milk, lactic acid in to re- 
peve intestinal poisoning, 69- 
0 


Spanish influenza, cause and 
treatment of, 375-376. 

Speech, defective as cause for 
rejection from army, 401. 

Spices, to be used sparingly, 55. 

Spinal cord, effect of alcohol on, 
318; effect of tobacco on, 344. 

Spinal curvature, faulty posture 

» as cause of, 76. 

Spitting, evils of, 85. 

Sterilization, need of, in certain 
cases, 185. 

Stomach, ulcer of caused by 
focal infection, 97. 
Study, effect of alcohol on, 309; 
effect of tobacco on, 345-348. 
Sugar, as a cheap source of 
carbohydrates, 150; avoiding 
in case of overweight, 261, 
411; how to eat in case of 
underweight, 265; in urine, 
412; relative cost for calory 
value, 149.) 

Sunlight as a germ-killer, 14. 

Sweetbreads, among the worst 

foods, 55 


459 


Sweets, danger of overnourish- 
ment from, 55; food value of, 
210; how to take in case of 
underweight, 265: to be 
avoided in case of overweight, 
261, 411. 

Swimming, beneficial in case of 
overweight, 261; for both 
activity and relaxation, 119; 
for exercise, 112. 

Syphilis, as cause for rejection 
from army, 400; destructive 
Pp of, 92; treatment of, 


Tables, of various food values, 
203-211; of calories in and 
prices of foods, 214-229; of 


foods and their costs per 
2,500 calories, 232-233: of 
Increase in prices, 236; of 


calories consumed by different 
classes, 237; of calories and 
costs of sweets, 240-241: of 
comparative weights of cloth- 
ing of men and women, 258- 
259; of mortality experience 
of insurance company, 301- 
302; of qualities of normal 
and alcoholic progenies, 325; 
of athletic and scholastic stand- 
ing of smokers and _ non- 
smokers, 345-346; showing 
increase in consumption of to- 
bacco, 362; of mortality tend- 
encies among nationalities, 
382-389; of causes for rejec- 
tion from army, 400-402; of 
losses in war, 407-408. 

Tea, degree of injury from, 79; 
moderation in use of in case 
of heart trouble, 412. 

Teeth and gums, mouth dangers, 
92; dental decay, 93; pyorrhea, 
94, 100; cause of injury to 
system, 94; focal infection, 
95; gum infection, 98; value 
of thorough mastication, 98; 
cleansing of mouth, 99; value 
of food acids, 101; erosion, 
302; need of periodic examina- 
tions, 102; saving teeth, 102; 
irregularities of teeth, 103; ex- 
traction of teeth, 104; teeth and 
infectious diseases, 108; cause 
of diabetes, 142; percentage of 
infection, 156; treatment of 
defective, 410; infection of as 
cause of rheumatism, 413; de- 
fective as cause for rejection 
from army, 400. i 

Temperature, proper in house, 
10, 369. 

Tennis for exercise, 113. 


460 


Tents, construction of, 24; 
overcrowding of in army, 24. 
Tents, sleeping, arrangement of, 


Throat trouble, treatment of, 
413. 

Tobacco, evils of, 82; experi- 
ments with, 82; air-vitiation 
from, 13; increase in use of, 
361-362; not a medicine, 359; 
as a drug, 360; summary of 
effects of, 359-363; what it 
is, 339-340; composition of, 
340-343; history of, 340; as 
a narcotic poison, 340, 359; 
nicotin in, 340-348; effect on 
animals, 344; effect on man, 
342, 344-361; effect on ath- 
letes, 345, 347, 856-358; 
effect on students, 345-347; 
experiments of Fisher, Berry, 
Bush, 348; insurance mortal: 
ity experience, 349-351; poi- 
sonous effects of, 351-353; as 
cause of insemnia, 352; use 
of in army, 353-356, 358-359; 
avoiding in case of lung trou- 
ble, 412; avoiding in case of 
high blood pressure and heart 
trouble, 412; table showing 
consumption of, 362; as factor 
in ‘‘soldier’s heart,” 855-356. 

Toe curling exercise, 281. 

Toe sitting exercise, 275. 


Tongue, cleansing with tooth 
brush, 100. 
Tonsils, infected, as cause of 


rheumatism, 413; infection of 
as cause of foot trouble, 411; 
infected as cause for rejec- 
tion from army, 401. 

Tree swaying exercise, 274. 

Trunk bending exercise, 273. 

Tuberculosis, outdoor sleeping in 
case of, 21; germs of, 84; 
preventive measures, 84; 
causes of, 142; a house dis- 
ease, 165; liability to, 166; 
aleohol and _ resistance to, 
311; mortality from decreas- 
ing, 380; treatment of, 411, 
412-413; mortality from, 420; 
“consumptive stoop” as factor 
in, 71; as cause for rejection 
from army, 400. 

Typhoid, from water, 85; pre- 


ventive measures, 85; from 
swimming tanks, 86; from 
milk, 86; protection from 


“typhoid fly,” 86; vermin as 
factor in, 88; vaccination, 
181; alcohol and resistance to, 
312; mortality from decreas- 
ing, 380 


HOW TO LIVE 


Ulcer, ef stomach and duodenum 
caused by focal infection, 97. 
Underweight, diet for, 265-267; 
exercises for, 267; treatment 
of, 411; as cause for rejection 

from army, 400. 
. S. Army, camp déath-rate, 
155; draft health statistics, © 
157; rations, 41; defective 
feet in recruits, 282; shell- 
shock in, 289-297; prohibi- 
tion in, 322-323; alcohol in, 
332; use of tobacco in, 3538- 
356, 358-359; Spanish in- 
fluenza in, 374-375; rejections 
Fee a for physical defects, 398- 
401, 

U. S. Bureau of Labor Statis- 
tics, table of food costs, 236. 
U. S. Department of Agriculture, 

experiments with tobacco, 343. 
Uric acid, caused by purins in 
meat and in vegetables, 43. 
Urinary troubles, percentage of, 
156; treatment of, 411-412. 


Vaccination, as a preventive of 
disease, 181. 
Varicocele, treatment of, 411; as 
cause for rejection from army, 

400. 


Varicose veins, treatment of, 
411; as cause for rejection 
from army, 400. 

Vegetables, needed in diet, 46; 
needed in case of overweight, 
411; needed in case of piles 
and hemorrhoids, 411; needed 
in case of lung trouble, 412; 
as bulk foods, 192; to relieve 
constipation, 196, 198; laxa- 
tive qualities of, 65; table of 
to show food values, 203-204. 

Vegetarianism, merits of shown 
by experiment, 251-252. 

Ventilation, importance of, 7; 
methods of, 9 

Vermin, danger from, 88. 

Vertigo, causes of, 141. 

Vitamins, list of amounts in 
foods, 193; loss of caused by 
cooking certain foods, 46. 

Voit, views of on protein, 38. 


Walking, for exercise, 112-114; 
as’ exercise in case of heart 
trouble, 412; beneficial in case 
of overweight, 261; correct 
posture in, 72. 

War, infiuence of on = national 
vitality, 898; losses in, 406- — 
409; losses in compared with © 
losses in peace, 404-405. 


INDEX 


War hygiene, of Japanese, 89; 
protection from sex infection, 


Washing of raw foods important, 


Water, need of, 56; with meals, 
57, 62; eliminating poisons, 
62; excessive use of, 62; in- 
Sufficiency of, 63; when to 
‘drink, 63; as a regulator, 
192; to relieve constipation, 


Weight, favorable, 30; over- 
weight, 32; underweight, 33; 
aS an indication of health, 
194 (see Overweight, under. 
weight). 

Vheat flour, relative cost for 
ealory value, 149. 

Whey, food value of, 209. 

Will, exercise of, 115. 

Windmill exercise, 279-280. 


461 


Window boards, for ventila- 


tion, 9, 
Woolens, use of in clothing, 17. 
Work, preventing overstrain in, 
109; importance of interest 
m0 eee proportion of 


work and play, 106; hours, 
109; variety of, 110; monot- 
ony and interruption, 110; 


eye-strain, 111; exercise for 
sedentary workers, 112; value 
ra ae hobby, 116; relaxation, 
119. 

Worry, as cause of diabetes, 142; 
evils of, 130. 

Writer’s cramp, faulty posture 
as cause of, 76, 

Yellow fever, causes and preven- 
tion’ of, 85. 


X-Ray, for obstinate constipa: 
tion, 197; to discover root in. 
fection of teeth, 410, 


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